paneer
1 serving of paneer contains 247 Calories. The macronutrient breakdown is 39% carbs, 35% fat, and 26% protein. This is a good source of protein (29% of your Daily Value), vitamin d (39% of your Daily Value), and potassium (15% of your Daily Value).
Ingredients
Directions
- Pour milk into saucepan and set over medium heat. Bring milk to a simmer just below a boil at around 200 deg. Stir milk occasionally, scraping the bottom of the pot to make sure the milk doesn't scald. When ready milk will be foamy and steamy
- Remove milk from heat and stir in lemon juice. Milk should begin to curdle.
- Cover and Let milk stand for 10 minutes to give the acid time to separate the curds and whey. After the 10 minutes, the curds should be completely separated and liquid should be yellow and watery. If milk isn't separated, add another tablespoon of acid. Make sure you are using non-Uht milk
- Strain the mixture over a bowl with a cheesecloth by spooning mixture into the cheese cloth, squeezing and letting the whey collect in the bowl underneath the strainer/cheese cloth
- Gather the cheesecloth in your hand and gently squeeze to remove excess whey
- Open the cheese cloth and sprinkle 1/4 teaspoon salt over the curds. Stir and gently taste. Add more salt as desired
- Transfer the curd cheesecloth to a large dinner plate. Shape them into a rough square and then fold the cheesecloth tightly around the curds to form a neat rectangular package. Set a second plate on top of the package and weigh it down. Press for at least 15 minutes or up to an hour.
- Use immediately or refrigerate for up to two days.
Nutrition Facts
For 1 serving of paneer (503g)
Nutrient | Value | %DV |
---|---|---|
Calories | 247 | |
Fats | 10g | 12% |
Saturated fats | 6g | 31% |
Trans fats | 0.4g | |
Cholesterol | 39mg | 13% |
Sodium | 268mg | 12% |
Carbs | 24g | 9% |
Net carbs | 24g | |
Fiber | 0.1g | 0.2% |
Sugar | 25g | |
Protein | 16g | |
Calcium | 587mg | 59% |
Iron | 0.1mg | 1% |
Potassium | 699mg | 15% |
Vitamin D | 6μg | 39% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 20μg | |
Caffeine | 0mg | |
Choline | 81mg | 15% |
Copper | 0.1mg | 6% |
Fluoride | 17μg | |
Folate (B9) | 27μg | 7% |
Lycopene | 0μg | |
Magnesium | 55mg | 13% |
Manganese | 0.1mg | 2% |
Niacin | 0.5mg | 3% |
Pantothenic acid | 2mg | 35% |
Phosphorus | 450mg | 64% |
Retinol | 268μg | |
Riboflavin (B2) | 1mg | 70% |
Selenium | 12μg | 22% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 17% |
Vitamin A IU | 928IU | |
Vitamin A | 268μg | 30% |
Vitamin B12 | 3μg | 107% |
Vitamin B6 | 0.2mg | 15% |
Vitamin C | 7mg | 8% |
Vitamin D IU | 239IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 6μg | |
Vitamin E | 0.2mg | 1% |
Vitamin K | 1μg | 1% |
Zinc | 2mg | 22% |
Sugars | ||
Sugar | 25g | |
Sucrose | 0.1g | |
Glucose | 0.2g | |
Fructose | 0.2g | |
Lactose | 24g | |
Maltose | 0.1g | |
Galactose | 0.1g | |
Starch | 0g | |
Fats | ||
Saturated fats | 6g | 31% |
Monounsaturated fats | 3g | |
Polyunsaturated fats | 0.4g | |
Trans fats | 0.4g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.3g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 0.5g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 4g | |
Glycine | 0.3g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 1g | |
Methionine | 0.4g | |
Phenylalanine | 1g | |
Proline | 2g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |