Epicurious Paneer And Broccoli Masala Recipe

Keto Friendliness Gauge

Net Carbs are 5% of calories per serving, at 20g per serving. This food is keto-friendly.

How keto-friendly is Epicurious Paneer And Broccoli Masala? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Epicurious Paneer And Broccoli Masala Recipe

  • Net Carbs are 5% of calories per serving, at 20g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 27%. At 625mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Epicurious Paneer And Broccoli Masala Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 270 g )
Amount Per Serving
Calories: 394
Total Fat: 32g
Saturated Fat: 20g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 7g
Trans Fat: 0g
Cholesterol: 10mg
Sodium: 625mg
Total Carbohydrates: 23g
Dietary Fiber: 3g
Sugar: 9g
Protein: 11g
Calcium: 147mg Iron: 7mg
Potassium: 669mg Vitamin A: 92mcg
Vitamin C: 67mg Vitamin D: 0mcg

Ingredients

  • 2 tbsp vegetable oil, plus extra if needed
  • 1 pack paneer, around 8 oz, cut into large bite-size pieces
  • 20 fresh curry leaves (optional)
  • 2 tsp black mustard seeds
  • 1 tsp cumin seeds
  • 1 tsp ground turmeric
  • 1 onion, finely diced
  • 2 garlic cloves, finely chopped
  • 1 tbsp peeled and finely chopped fresh ginger
  • 2 fresh red chiles, 1 finely sliced, 1 slit down the middle but left whole
  • 2 tbsp tomato paste
  • 1 tbsp garam masala
  • 2 tsp ground coriander
  • 1 3/4 cups coconut milk
  • 4 oz (about 1 3/4 cups) broccoli florets
  • 1 tbsp tamarind paste, or to taste
  • Sea salt, to taste
  • Sugar, to taste
  • Small handful of cilantro, to garnish

Instructions

Visit Epicurious's website to view the recipe instructions. (Via Edamam)