Name: Paneer Bhurji with Multigrain Roti
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: Tamil Nadu
Ingredients: 200g paneer (cottage cheese), crumbled; 1 cup multigrain flour (whole wheat, millet, barley); 1/3 cup water (for dough); 1 medium onion, finely chopped; 1 medium tomato, finely chopped; 1 green chili, slit; 1 tsp ginger-garlic paste; 1/4 tsp turmeric powder; 1/4 tsp red chili powder (optional, use mild); 1/2 tsp coriander powder; to taste salt; 1 tsp olive oil; 2 tbsp fresh coriander leaves, chopped; 1 tsp lemon juice

Step-by-Step Instructions

1
In a bowl, mix multigrain flour with water and a pinch of salt; knead into a soft non‑sticky dough and let rest for 5 minutes.
2
Heat a non‑stick pan, add 1 tsp olive oil, then sauté onions until translucent (2‑3 min).
3
Add ginger‑garlic paste and green chili; cook 30 seconds.
4
Stir in tomatoes, turmeric, coriander powder, and optional red chili powder; cook until tomatoes soften (3‑4 min).
5
Add crumbled paneer, salt, and mix gently; cook 4‑5 min until paneer is heated through, avoiding over‑cooking.
6
Finish with lemon juice and chopped coriander; set aside.
7
Divide dough into two equal balls, roll each into a 6‑inch roti on a lightly floured surface; cook on a hot skillet, pressing with a cloth, until lightly browned on both sides (about 1‑2 min per side).
8
Serve paneer bhurji with the hot multigrain roti.

*Pro Tips

1
Use low‑fat paneer to reduce saturated fat
2
Roll roti thin to lower carbohydrate density
3
Cook with minimal oil; use a non‑stick pan
4
Add extra fiber by mixing a tablespoon of ground flaxseed into the roti dough

Why It's Diabetic-Friendly

Paneer provides high‑quality protein and minimal carbs, helping control blood sugar. Multigrain roti adds fiber and a lower glycemic index than white flour. Minimal oil and controlled portion size keep the overall glycemic load low. Adding lemon juice and coriander adds flavor without extra sugar.

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

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