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

  1. Heat the oil in a broad non-stick pan, add the onion seeds and sauté on a medium flame for few seconds.
  2. Add all the vegetables, bean sprouts and salt and sauté on a high flame for 2 minutes till the vegetables aretender.
  3. Add the paneer and sauté on a high flame for 30 seconds.
  4. Serve immediately.

Nutrition Value

Value per serving% Daily Values
Energy54 cal3%
Protein2.7 g5%
Carbohydrates8.5 g3%
Fiber1.6 g6%
Fat1.4 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A370 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C30.8 mg77%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)17.5 mcg9%
MINERALS
Calcium71.6 mg12%
Iron0.4 mg2%
Magnesium16.6 mg5%
Phosphorus39.4 mg7%
Sodium23.7 mg1%
Potassium107.3 mg2%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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