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Paneer Cutlet with Rice
Makan Tengah Hari • Malaysia
How to Make Paneer Cutlet with Rice (Traditional & Healthy Version)
Paneer Cutlet with Rice is a vibrant vegetarian lunch dish popular in Malaysia, especially among communities celebrating multicultural Indian influences. It combines crisp, golden paneer cutlets with aromatic steamed rice, showcasing a harmonious blend of textures and flavors. The dish is often infused with local ingredients like pandan leaves and lemongrass, elevating its fragrance and taste to uniquely Malaysian heights. Paneer (pressed cottage cheese) is a staple in vegetarian Malay-Indian cuisine, prized for its protein content and gentle flavor that absorbs the spices and herbs beautifully. This healthy version of Paneer Cutlet with Rice is crafted for calorie-conscious eaters, using minimal oil and wholesome ingredients. The cutlets are packed with vegetables and spiced with turmeric, cumin, and coriander, offering a nutritious twist while retaining authenticity. Served with steamed rice, sometimes flavored with pandan and lemongrass, it’s a satisfying meal for lunch, perfect for those seeking a balanced diet. Malaysian kitchens often prepare this dish during festive gatherings or as a hearty midday meal, reflecting the nation’s rich culinary heritage.
Bahan-bahan(untuk 1 generous lunch plate (2 cutlets with 1 cup rice))
- 200g Paneer (pressed cottage cheese)
- 1/2 cup, grated Carrot (lobak merah)
- 1 medium, boiled & mashed Potato (ubi kentang)
- 1/4 cup Green peas (kacang peas)
- 1/4 cup, finely chopped Onion (bawang besar)
- 2 tbsp, chopped Coriander leaves (daun ketumbar)
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 1/2 tsp Cumin powder (serbuk jintan)
- 1/4 tsp Chili powder (serbuk cili) - pilihan
- to taste Salt (garam)
- 1/2 cup Whole wheat breadcrumbs (serbuk roti gandum)
- 1 cup, uncooked Rice (beras)
- 2, knotted Pandan leaves (daun pandan) - pilihan
- 1 stalk, bruised Lemongrass (serai) - pilihan
- 2 tbsp Cooking oil (minyak masak)
Arahan
- 1
Cook rice with pandan leaves and lemongrass for aroma. Wash beras, add knotted daun pandan and bruised serai, and steam until fluffy.
15 minutes
Pandan and lemongrass add authentic Malaysian fragrance.
- 2
Mash paneer, boiled potato, and grated carrot in a bowl. Add green peas, onion, coriander leaves, turmeric, cumin, chili powder, and salt. Mix until a uniform dough.
5 minutes
Ensure vegetables are finely grated for better binding.
- 3
Shape mixture into small patties (cutlets). Roll each in whole wheat breadcrumbs for a crisp coating.
3 minutes
Keep cutlets uniform for even cooking.
- 4
Heat 2 tbsp minyak masak in a non-stick pan. Shallow fry cutlets on medium heat until golden brown on both sides.
7 minutes
Use minimal oil and avoid overcrowding the pan.
Kenapa hidangan ini sihat
This dish is healthy due to its lean protein from paneer, fiber from vegetables, and whole grains from the breadcrumbs and rice. It uses heart-healthy oils and incorporates Malaysian herbs like pandan and lemongrass that have antioxidant properties. The preparation method avoids deep frying, making it lower in calories and saturated fat, perfect for lunch and weight management.
Paneer Cutlet with Rice is a protein-rich vegetarian meal, ideal for muscle repair and satiety. Paneer offers calcium and vitamin B12, while vegetables add fiber, vitamins A and C, and minerals. The use of whole wheat breadcrumbs boosts complex carbs and lowers GI. Aromatic rice with pandan and lemongrass is low in fat and provides sustained energy. Minimal oil and nutrient-dense ingredients make this dish suitable for calorie tracking and balanced nutrition.
Petua
- 💡Tip 1: Use freshly made paneer for softer cutlets.
- 💡Tip 2: Whole wheat breadcrumbs add crunch and extra fiber.
- 💡Tip 3: Pandan and lemongrass in rice enhance aroma and authenticity.
Penyimpanan & hidangan
Store leftover cutlets in an airtight container in the fridge for up to 2 days. Rice can be refrigerated separately. Reheat cutlets in oven or air fryer for crispiness. Avoid freezing paneer cutlets for best texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 600.0 kcal |
