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
Ingredients
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
Method
- 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.
Nutrition Value
Value per serving | % Daily Values | |
Energy | 54 cal | 3% |
Protein | 2.7 g | 5% |
Carbohydrates | 8.5 g | 3% |
Fiber | 1.6 g | 6% |
Fat | 1.4 g | 2% |
Cholesterol | 0 mg | 0% |
VITAMINS | ||
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% |
MINERALS | ||
Calcium | 71.6 mg | 12% |
Iron | 0.4 mg | 2% |
Magnesium | 16.6 mg | 5% |
Phosphorus | 39.4 mg | 7% |
Sodium | 23.7 mg | 1% |
Potassium | 107.3 mg | 2% |
Zinc | 0.2 mg | 2% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.