Paneer is a slow-digesting protein, and marinating it in yogurt and spices gives you a takeaway-style dinner with a fraction of the refined carbs.
30 min
Serves 2
Vegetarian
Vegetarian
low GI
Nutrition per serving
480kcal
28gprotein
32gcarbs
27gfat
7gfibre
Ingredients
200g paneer, cubed
1/2 cup plain yogurt
2 tsp tikka or tandoori spice mix
1 tsp ginger, grated
1 red pepper, chunked
1 red onion, chunked
1 cup cooked brown rice
1 tbsp olive oil
Juice of 1 lemon
Method
Mix the yogurt, spice mix, ginger and lemon juice, then fold the paneer through and leave 15 minutes.
Thread or scatter the paneer, pepper and onion on a lined tray and drizzle with oil.
Grill or roast at 220°C / 425°F for 12–15 minutes until charring at the edges.
Serve over the brown rice with any pan juices poured over.
Tips & swaps
Extra-firm tofu works identically here and makes it vegan.
Half rice, half cauliflower rice keeps it filling but lowers the carb load.
Keeping it
Keeps 3 days in the fridge.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.