Tofu Paneer Brown Rice

A tofu paneer brown rice meal can be a delicious and nutritious combination, offering a good balance of protein, complex carbohydrates, and healthy fats. Here’s some information about each ingredient and the overall meal:

Ingredients:

• Tofu: A good source of complete plant-based protein, low in calories and fat, and cholesterol-free. It readily absorbs the flavors of other ingredients in your dish.
• Paneer: A type of Indian cottage cheese, high in protein and calcium, but also higher in calories and fat compared to tofu. You can choose low-fat paneer for a healthier option.
• Brown rice: A whole grain rich in fiber, vitamins, and minerals. It has a lower glycemic index than white rice, making it a better choice for managing blood sugar levels.

Nutritional Value:

The exact nutritional value of your meal will depend on the specific recipe, portion sizes, and any additional ingredients you add. However, here’s a general estimate per serving:

• Calories: 300-500
• Protein: 20-30g
• Carbohydrates: 40-50g
• Fat: 10-20g
• Fiber: 5-10g
• Calcium: Varies depending on the amount of paneer used (paneer is richer in calcium than tofu)
• Iron: Moderate amounts