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Nutritional Facts
Serving Size 4oz (157g)
Serving Per Recipe 4

Amount Per Serving
Calories 220 Calories from Fat 120

% Daily Value *
Total Fat 12g 20%
     Saturated Fat 4.5g 23%
Cholesterol 15mg 5%
Sodium 170mg 7%
Total Carb. 16g 5%
     Dietary Fiber 5g 20%
     Sugars 6g
Protein 10g

Vitamin A 45%
Vitamin C 110%
Calcium 6%
Iron 10%

* Percent Daily Values based on a 2,000 calorie diet.


Panir Mattar

Makes 4 servings

4 oz. Panir, cut into ½ inch cubes
¼ cup finely chopped onion
2 tablespoons canola oil
1/3 cup water
1 package (12 oz.) frozen peas
1 tablespoon grated ginger
2 chopped fresh green chile peppers
½ teaspoons garam masala
1 tablespoon finely chopped cilantro


Salt to taste

Heat the oil in a non stick pan. Add the Panir, turning gently to brown. Remove the Panir from the pan and add the onions. Mix and sauté the onions until golden brown. Add the onions to the Panir. Pour the water into the pan, add the peas, cover and simmer until the peas are tender. Add the Panir-onion mixture to the peas, mix well, and add the ginger, chile peppers, the garam masala and cilantro. Mix well and serve.


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