Kadai Tofu

Kadai Paneer is one of the famous must order items in an Indian restaurant which goes well with Naan and rice. I have tried healthier version by substituting Paneer with Tofu which is high in Proteins and low in fat. This is an easy dish which is basically a tomato sauce with green pepper and tofu in it .

Ingredients

• ½ Onion finely chopped

• 2 tsp Ginger-garlic paste

• 1 bell pepper sliced

• 2 cups Tomato puree

• 2 green chilies finely chopped or grinded

• ½ tsp Kasoori Methi(Dry fenugreek leaves)

• ½ tsp coriander powder

• ½ tsp cumin powder

• ½ lb Tofu( Firm or Extra-Firm)

• 1 tsp chili powder( adjust acc to taste buds)

• Olive oil

• Salt to taste

• Greek style Yogurt(optional)

• Coriander leaves finely chopped

Directions:

1. Slice Tofu into small box sizes.

2. In non-stick pan fry Tofu with little olive oil till it turn light brown.

3. In another pan saute chopped onions,green chilies.

4. Add the ginger garlic paste after a few mins.

5. Now add tomato puree and cook for another 5 mins.

6. Add chili, coriander, cumin powder and salt.

7. When is gravy is almost done, mix kasoori methi in gravy .

8. Finally ,add the stir-fried tofu and cook for a min.

9. Garnish with yogurt and cilantro .

10. Taste great with naan , chapati or pulao.

Benefits of Tofu:

• Tofu is a very good source of protein, specifically soy protein, as well as numerous other nutrients necessary for good health.

• Research on soy protein in recent years has shown that regular intake of soy protein can help to lower total cholesterol levels by as much as 30%, lower LDL (bad cholesterol) and possibly even raise levels of HDL (good cholesterol).

• Because tofu packs so many nutrients ,it can be a great part of a weight loss regimen or a way to maintain a healthy weight. It delivers the protein benefits of meat while still being low in saturated fat and sodium.

• Tofu is a good source of calcium, protecting against bone weakness, loss, osteoporosis and arthritis.

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