North-Indian–style Paneer Matar made Blue-friendly: sautéed onion-tomato base with ginger-garlic, coriander, turmeric and garam masala, finished with a light jeera–mustard tadka. No cream or cashew by default; oil is measured. Choose low-fat paneer for a lighter plate. Semi-thick gravy that travels well. Pair with ½-cup Brown/Millet/White rice or small phulkas and a salad/raita to round out protein.
Nutrition (est., low-oil, no-cream, 200 g bowl):
• With regular paneer: ~260–320 kcal • ~10–16 g carbs • ~18–22 g protein • ~16–22 g fat
• With low-fat paneer (Blue): ~220–270 kcal • ~10–16 g carbs • ~20–24 g protein • ~10–14 g fat
Diabetic/Blue note: Eat Often (Blue) when low-oil + no-cream/cashew + low-fat paneer. Keep starch base to ½-cup and target 25–30 g protein/meal (add dal/curd or grilled protein if needed).
Weight-loss tips (Blue/Fit): Choose low-fat paneer, keep no cream/cashew, ask extra peas + spinach for volume, plate with ½-cup base and 150–200 g raita/salad; avoid ghee finish.
Local Names (Transliterated): Hindi Matar Paneer/Paneer Matar; Telugu Mattar Paneer; Tamil Pattani Paneer; Kannada Batani Paneer; Bengali Matar Paneer; Marathi Matar Paneer.
