Our Chilli Paneer is cooked Blue-style: paneer is tawa-seared/air-roasted (not deep-fried), then tossed with onions, capsicum and spring onions in a measured-oil chilli-garlic sauce—no added sugar, no MSG by default. Soy kept low-sodium; cornflour is light for a clean, semi-dry finish (gravy on request). Choose low-fat paneer for a leaner plate. Travels well and pairs with ½-cup Brown/Millet/White rice, or have it as a protein side with small phulkas and salad/raita.
Nutrition (est., low-oil, dry/semi-dry, 200 g bowl): ~240–320 kcal • ~10–18 g carbs • ~18–24 g protein • ~12–20 g fat
Diabetic/Blue note: Eat Often/Moderate (Blue) when dry/semi-dry + low-fat paneer + no sugar + low-sodium soy. Keep starch to ½-cup and target 25–30 g protein/meal (add dal/curd/salad).
Weight-loss tips (Blue/Fit): Choose dry (skip gravy), low-fat paneer, no sugar, light cornflour; add extra capsicum/onion/mushrooms for volume; pair with salad/raita; avoid late-night heavy carbs.
Local Names (Transliterated): Hindi Chilli Paneer; Telugu Chilli Paneer; Tamil Chilli Paneer; Kannada Chilli Paneer; Bengali Chilli Paneer (Indo-Chinese).
