Sautéed in just a teaspoon of oil, this elegant salad is an excellent source of calcium thanks to the combination of paneer, broccoli and bean sprouts. The Stir-fried Broccoli, Baby Corn and Bean Sprouts Salad is like a booster dose for your bones! Onion seeds adds an Indian touch to this nutritious salad.
Preparation Time: 10 mins Cooking Time: 3 mins Total Time: 13 mins Makes 4 servings
1 cup low-fat paneer (cottage cheese) , cut into thin strips
1/2 cup parboiled broccoli florets
1/2 cup sliced and parboiled baby corn
1 tsp oil
1 tsp nigella seeds (kalonji)
1/2 cup thinly sliced capsicum
1/4 cup chopped spring onions (includes white and green)
1/2 cup thinly sliced cucumber
1/4 cup deseeded and thinly sliced tomatoes
1/4 cup bean sprouts
salt to taste
- Heat the oil in a broad non-stick pan, add the onion seeds and sauté on a medium flame for few seconds.
- Add all the vegetables, bean sprouts and salt and sauté on a high flame for 2 minutes till the vegetables aretender.
- Add the paneer and sauté on a high flame for 30 seconds.
- Serve immediately.
|Value per serving||% Daily Values|
|Vitamin A||370 mcg||8%|
|Vitamin B1 (Thiamine)||0.1 mg||10%|
|Vitamin B2 (Riboflavin)||0 mg||0%|
|Vitamin B3 (Niacin)||0.2 mg||2%|
|Vitamin C||30.8 mg||77%|
|Vitamin E||0.1 mg||1%|
|Folic Acid (Vitamin B9)||17.5 mcg||9%|