สเต็กเนื้อย่าง

สเต็กเนื้อย่าง

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240
kcal
26g
Protein
0g
Carbs
12g
Fat
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How to Make Grilled Vegetarian Steak (Traditional & Healthy Version)

เตรียม: 15 นาที
ปรุง: 20 นาที
2 ที่
ปานกลาง

Grilled Beef Steak is a global favorite, but for health-conscious Indian food lovers, we bring you a delicious, vegetarian grilled steak inspired by Indian flavors. Our recipe replaces beef with hearty paneer (Indian cottage cheese) and assorted vegetables, marinated in aromatic spices and grilled to perfection. This dish pays homage to the growing trend of plant-based eating in India, offering the robust taste and satisfying texture of steak, while being vegetarian and packed with nutrition. The smoky, charred edges and subtle spices make it an ideal snack for gatherings or a protein-rich meal option. With India's rich history of vegetarian cuisine, this Indian-style grilled steak uses familiar ingredients like paneer, bell peppers, and a blend of spices. It’s perfect for those looking to enjoy global flavors while staying true to Indian dietary preferences. Serve it as a snack, starter, or light lunch. Not only does it cater to vegetarians, but it also suits those aiming for a balanced, high-protein diet without the heaviness of red meat. Enjoy the blend of tradition, taste, and health in every bite!

เหมาะกับผู้เป็นเบาหวาน เหมาะกับการคุมน้ำหนัก เหมาะสำหรับเด็ก ปรับเป็นวีแกนได้
สารก่อภูมิแพ้: dairy

วัตถุดิบ(สำหรับ 2 grilled paneer steaks + 1 cup mixed vegetables)

  • 200 grams Paneer (Indian cottage cheese) (Cut into thick slabs)
  • 1 medium Red bell pepper (Sliced into chunks)
  • 1 medium Green bell pepper (Sliced into chunks)
  • 1 small Onion (Cut into rings)
  • 2 tablespoons Thick yogurt (dahi) (Hung curd preferred)
  • 1 teaspoon Ginger-garlic paste
  • 1 tablespoon Lemon juice (Freshly squeezed)
  • 1/2 teaspoon Garam masala
  • 1/2 teaspoon Chaat masala
  • 1/4 teaspoon Red chilli powder (Adjust to taste)
  • to taste Salt
  • 1 tablespoon Olive oil (For grilling)
  • 1 tablespoon Fresh coriander leaves (Finely chopped, for garnish) - ไม่จำเป็น

วิธีทำ

  1. 1

    In a large bowl, mix yogurt, ginger-garlic paste, lemon juice, garam masala, chaat masala, red chilli powder, and salt to make a marinade.

    3 minutes

    Use hung curd for a thick, clinging marinade.

  2. 2

    Coat the paneer slabs, bell peppers, and onion rings in the marinade. Ensure all pieces are evenly coated.

    4 minutes

    Marinate at least 10 minutes for best flavor.

  3. 3

    Preheat a grill pan or tawa on medium-high heat. Brush lightly with olive oil.

    2 minutes

    A cast iron tawa gives authentic grill marks.

  4. 4

    Place marinated paneer and vegetables on the hot pan. Grill each side for 3-4 minutes until golden and slightly charred.

    8 minutes

    Do not overcrowd the pan for even cooking.

ทำไมเมนูนี้จึงดีต่อสุขภาพ

By replacing red meat with paneer and vegetables, this recipe lowers saturated fat and cholesterol, promoting heart health. Grilling instead of deep-frying reduces calorie intake, while the use of yogurt and spices enhances digestion. The mix of protein, fiber, and vitamins makes it a wholesome, guilt-free snack suitable for a weight management plan.

This vegetarian grilled steak is rich in protein from paneer and yogurt, making it ideal for muscle building and satiety. The inclusion of bell peppers and onions adds dietary fiber, vitamin C, and antioxidants. Olive oil is used in moderation for heart-healthy fats. With minimal oil and abundant vegetables, this dish supports balanced macros and essential micronutrients required for daily wellness.

เคล็ดลับ

  • 💡Tip 1: Ensure paneer is firm and fresh for best grilling results.
  • 💡Tip 2: Marinate for at least 30 minutes if time permits for deeper flavor.
  • 💡Tip 3: Use a grill basket to prevent vegetables from falling apart.
  • 💡Tip 4: Add a pinch of kasuri methi (dried fenugreek) for a unique aroma.

การเก็บรักษาและการเสิร์ฟ

Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat on a tawa for best texture.

เหมาะสำหรับเสิร์ฟ: Lunch or Snack

ข้อมูลโภชนาการ

สารอาหารต่อ 100 กรัม
พลังงาน240.0 kcal
โปรตีน26.0 g
คาร์โบไฮเดรต0.0 g
ไขมันทั้งหมด12.0 g
ไฟเบอร์0.0 g
น้ำตาล0.0 g
เหล็ก2.6 mg
แคลเซียม18.0 mg
โซเดียม60.0 mg
โพแทสเซียม330.0 mg
คอเลสเตอรอล85.0 mg
วิตามินเอ0.0 IU
วิตามินซี0.0 mg
Magnesium21.0 mg
Zinc4.2 mg
Phosphorus200.0 mg
Vitamin D0.1 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.2 mg
Vitamin B3 (Niacin)4.5 mg
Vitamin B60.5 mg
Vitamin B122.0 µg
Folate7.0 µg

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