Sunday, January 19, 2014

Healthy Starters

Broccoli and Paneer Satay in Red Pepper Sauce

Sautéed broccoli combined with soft paneer and marinated in a spicy and flavoursome red pepper sauce, makes a delicious and nutritionally-balanced starter. Remember to serve these hot!

Preparation Time: 
Cooking Time: 
Makes 6 satays


For The Red Pepper Sauce (makes 1/2 Cup)

1 big red capsicum , roughly chopped and blanched
1/2 tsp oil
2 tbsp cornflour
1 tsp dried mixed herbs
1/2 tsp tabasco sauce
2 tbsp low-fat milk (99.7% fat-free)
1 tsp tomato ketchup
1 tsp schezuan sauce
salt to taste

Other Ingredients

1 3/4 tsp oil

1 cup chopped onions
1 tsp chopped garlic (lehsun)
12 broccoli florets , blanched
salt to taste
6 pieces low-fat paneer (cottage cheese) , cut into 50 mm. (2”) cubes

For the red pepper sauce

  1. Combine the red capsicum along with 1 tsp of water and blend in a mixer to a smooth purée.
  2. Heat the oil in a broad non-stick pan, and all the remaining ingredients including the red capsicum purée and cook on a medium flame for 3 to 4 minutes, while stirring continuously.
  3. Cool slightly and keep aside.

How to proceed

  1. Heat 1 tsp of oil in a broad non-stick pan, add the onions and garlic and sauté on a medium flame till the onions turn translucent.
  2. Add the broccoli and salt and sauté on a medium flame for 2 minutes.
  3. Cool slightly, combine the broccoli and paneer with ¼ cup of red pepper sauce in a bowl and keep aside to marinate for 15 to 20 minutes.
  4. Thread a piece of a broccoli and paneer followed by another piece of broccoli on a satay stick.
  5. Repeat the same with the remaining ingredients to make 5 more satays.
  6. Cook each satay on a non-stick tava (griddle), using 1/8 tsp of oil, till the paneer turns golden brown in colour on all the sides.
  7. Serve hot with the remaining ¼ cup of red pepper sauce.

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