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



Published
High protein dose from the paneer, herbed rice and those exotic veggies and of course, high on taste too.

PROTEIN BOWL

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 mixed herbs
1½ tsps lemon juice
4 tsps olive oil
Salt to taste
1 tbsp oil
Herbed rice
1 cup cooked brown rice
1 tbsp olive oil
1 tbsp finely chopped garlic
½ tsp red chilli flakes
1 tbsp chopped fresh mint leaves
1 tbsp chopped fresh coriander leaves
2 tsps chopped fresh mixed herbs
Salt to taste
Sautéed veggies
4 tsps olive oil
4 tsps finely chopped garlic
6-8 button mushrooms, thickly sliced
12-15 medium broccoli florets, blanched and drained
½ cup mixed coloured capsicums triangles
1 medium carrot, peeled, cut into triangles, boiled and drained
1 medium onion, cut into quarters and layers separated
Salt to taste
½ tsp chopped fresh mixed herbs
Dressing
2 tbsps extra virgin olive oil
2 tbsps honey
1 tbsp mustard paste
Salt to taste
Crushed black peppercorns
Salad
8-10 cherry tomatoes, halved
1 medium English cucumber, cut into ½ inch cubes
10-25 assorted lettuce leaves
4 tbsps mixed micro greens + for garnish

Method

1. Take cottage cheese on a plate. Add garlic powder, onion powder, red chilli flakes, dried mixed herbs, lemon juice, olive oil and salt and apply the mixture well on to the cottage cheese slices and set aside 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 few seconds.
3. Add red chilli flakes, mint leaves, coriander leaves, mixed herbs and salt and mix well. Add brown rice and mix well. Sprinkle 1-2 tbsps 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. Add garlic and mix well. Cook 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. Add the cherry tomatoes, English cucumber, tear the assorted lettuce leaves and add into the bowl along with micro greens and gently toss till well combined.
8. To grill the cottage cheese, heat oil in a non-stick grill pan. Place the cottage cheese on it and grill on high heat for 1-2 minutes. Flip and cook the other side for 1-2 minutes as well.
9. To assemble, place a portion of the herbed rice in a serving bowl. Add a portion of the veggie mixture, place some of the salad on the side, and arrange the cottage cheese on top, garnish with micro greens and serve.

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Category
Healthy food
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