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
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.

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