Indian · Authentic-ish Indian
Kadai Paneer
369 kcal a serving, against 620 for the traditional version. That is 251 kcal off, or 40%, with 22.9g of protein. Serves 4. 40 minutes.
What the traditional version is
Slabs of soft paneer and chunky peppers fried in copious amounts of ghee, tossed in a coarse tomato and spice masala until the fat splits and pools heavily on the surface.
What changed, and what each change costs
60g of ghee for 15g of ghee
Ghee tastes fantastic, but it floods the pan with calories and offers literally zero structural benefit to the final plate. A small amount of ghee is perfectly adequate to toast the whole spices and soften the onions without turning the base into a grease bath.
What it costs you. You lose that rich, buttery gloss that coats your lips. The masala is much drier and slightly harsher on the palate without the heavy dairy fat to mellow it out.
500g of paneer down to 300g, grilled instead of fried
Paneer is essentially pressed solid cheese, meaning it packs a massive calorie punch. By cutting the overall quantity and grilling the cubes hard under brutal heat, you create chewy, charred edges that deliver far more flavour per bite. It stretches the cheese much further.
What it costs you. A vegetable curry with cheese acting as a supporting player, then. Not a massive bowl of soft cheese anymore, and I'm not going to pretend otherwise. You will definitely miss the sheer volume of paneer.
200g of red pepper up to 400g
With less paneer in the pan, you need physical volume to stop the whole meal looking pathetic. Doubling the chunky peppers bulks out the dish for barely any calories and brings a sharp, natural sweetness to counter the heavily toasted spices.
What it costs you. The texture balance shifts massively. You get a lot more crunch and water content, and a lot less soft, squeaky richness.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 620 | 369 |
| Protein | 35.4g | 22.9g |
| Fat | 46.9g | 23.5g |
| Saturated fat | 28.4g | 14g |
| Carbohydrate | 17.4g | 20.2g |
| Protein per 100 kcal | 5.7g | 6.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
I genuinely prefer this drier curry to a sloppy, sauce-heavy one. The harsh char on the grilled paneer stands up brilliantly to the coarse, aggressive spice blend. I've slashed the fat and reduced the cheese, but the massive volume of roasted peppers fills the gap perfectly. You get a highly spiced, vibrant dinner that hits all the right notes without making you feel heavy or lethargic.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback