Paneer Curry with Vegetables
Golden seared paneer cubes in a creamy tomato-coconut curry, simmered with tender vegetables.
Ingredients
For the Paneer:
6 oz paneer, cubed
1 Tbsp butter or ghee (for searing)
Salt, to taste
For the Vegetables:
¼ cup zucchini, diced
¼ cup bell pepper, chopped
¼ cup spinach, chopped
For the Curry Sauce:
1 Tbsp butter or ghee
¼ cup red onion, finely chopped
1 clove garlic, minced
1 tsp ginger, grated
½ tsp cumin
½ tsp coriander
¼ tsp turmeric
¼ tsp chili powder
¼ cup tomatoes, finely diced or crushed
2 Tbsp full-fat coconut cream or heavy cream
Salt, to taste
Optional Garnish:
Fresh cilantro, chopped
1 tsp olive oil (for finishing)
Macronutrients
Protein: 32g
Fat: 55g
Carbs: 8g
Preparation
Sear the paneer: Heat 1 Tbsp butter or ghee in a skillet over medium-high heat. Sear paneer cubes until golden, about 5–6 minutes. Season with salt and set aside.
Sauté the vegetables: In the same pan, add zucchini and bell pepper. Sauté for 3–4 minutes until tender-crisp. Add spinach last and cook for 1 minute until wilted. Remove and set aside with paneer.
Make the curry sauce: Melt 1 Tbsp more butter or ghee in the skillet. Add onion and sauté for 3–4 minutes. Stir in garlic, ginger, cumin, coriander, turmeric, and chili powder; cook for 30 seconds. Add tomatoes and cook for 3–4 minutes until thickened. Stir in coconut cream or heavy cream. Simmer for 2 minutes, adjusting salt to taste.
Combine and finish: Add paneer and vegetables back into the sauce. Simmer everything together for 3–4 minutes until well-coated and heated through.
Serve: Top with fresh cilantro and a drizzle of olive oil if desired.
This strength-focused workout via progressive overload in the back squat, targeting lower-body power and neural drive with a 5-5-3-3-3-1-1-1-1 rep scheme with load increases each set. Handstand drills build shoulder stability, balance, and inversion confidence. For intermediates, Rx as written with moderate loads (e.g., 70-90% 1RM). Scale for beginners by increasing to 8-8-6-6-6-4-4 reps at 50-70% 1RM for extra practice, subbing goblet squats if mobility-limited. For deconditioned athletes, use bodyweight air squats (5x8-12) with wall support, plus pike handstand holds (3x20-30s) instead of walks/pirouettes; chronically ill modify to 3x8 assisted air squats to a box and single-arm dumbbell overhead carries.