Protein Bowl | प्रोटीन बोल | Healthy Recipe | Sanjeev Kapoor Khazana

High protein dose from the paneer, herbed rice and those unique veggies and naturally, high up on taste too.

Active ingredients

400 grams cottage cheese (paneer), cut into thick slices
1 tsp garlic powder
1 tsp onion powder
1 tsp red chilli flakes
1 tsp dried combined herbs
1 1/2 tsps lemon juice
4 tsps olive oil
Salt to taste
1 tablespoon oil
Herbed rice
1 cup prepared brown rice
1 tbsp olive oil
1 tablespoon carefully sliced garlic
1/2 tsp red chilli flakes
1 tablespoon chopped fresh mint leaves
1 tbsp chopped fresh coriander leaves
2 tsps chopped fresh blended herbs
Salt to taste
Sautéed veggies
4 tsps olive oil
4 tsps finely sliced garlic
6-8 button mushrooms, heavily sliced
12-15 medium broccoli florets, blanched and drained pipes
1/2 cup combined coloured capsicums triangles
1 medium carrot, peeled, cut into triangles, boiled and drained pipes
1 medium onion, cut into quarters and layers separated
Salt to taste
1/2 tsp sliced fresh combined herbs
Dressing
2 tbsps additional virgin olive oil
2 tablespoons honey
1 tablespoon mustard paste
Salt to taste
Crushed black peppercorns
Salad
8-10 cherry tomatoes, cut in half
1 medium English cucumber, cut into 1/2 inch cubes
10-25 assorted lettuce leaves
4 tablespoons blended micro greens + for garnish

Technique

1. Take home cheese on a plate. Include garlic powder, onion powder, red chilli flakes, dried blended herbs, lemon juice, olive oil and salt and use the mixture well on to the home cheese pieces and reserved for 10-15 minutes.
2. To make the herbed rice, heat olive oil in a non-stick pan. Add garlic, mix and cook for a couple of seconds.
3. Add red chilli flakes, mint leaves, coriander leaves, mixed herbs and salt and blend well. Add wild rice and blend well. Sprinkle 1-2 tablespoons water, cover and cook for 2-3 minutes. Take the pan off the heat.
4. To make the sautéed veggies, heat olive oil in a non-stick pan. Include garlic and mix well. Prepare till golden brown.
5. Add mushrooms, mix and cook for 2-3 minutes. Add broccoli, capsicums, carrots, and onion and mix well. Add salt and fresh herbs and mix well. Cook for 1-2 minutes.
6. Take the pan off the heat.
7. To make the dressing, put extra virgin olive oil in a bowl. Add honey, mustard paste, salt and crushed black peppercorns and whisk well. Include the cherry tomatoes, English cucumber, tear the assorted lettuce leaves and add into the bowl together with micro greens and carefully toss till well combined.
8. To barbecue the cottage cheese, heat oil in a non-stick grill pan. Location the cottage cheese on it and grill on high heat for 1-2 minutes. Flip and prepare the other side for 1-2 minutes also.
9. To assemble, put a part of the herbed rice in a serving bowl. Add a portion of the veggie mix, place a few of the salad on the side, and set up the home cheese on top, garnish with micro greens and serve.

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Protein Bowl | प्रोटीन बोल | Healthy Recipe | Sanjeev Kapoor Khazana

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12 Comments

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