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One of my partner's signature dishes is a chicken cashew curry, which involves numerous bowls, pots and pans for seemingly a little dish. It’s been on my mind to simplify it for a while now, and what better way to do that than in a one tray bake form.
To make this vegetarian low-carb curry, I’ve swapped the chicken for paneer, an Indian-style curd cheese, and omitted the cashews (though they could easily be thrown in if you like, just beware of the extra carbs. You could even use halloumi instead of paneer.
The yoghurt-based keto curry sauce though has been kept and used to slather the vegetables and paneer before they are baked in a hot oven.
This easy one-pot meal works either on its own, or served with some cauliflower rice or shirataki (konjak) rice.
Hands-on Overall
Nutritional values (per serving)
Net carbs8.1 grams
Protein19.9 grams
Fat30.3 grams
Calories387 kcal
Calories from carbs 8%, protein 21%, fat 71%
Total carbs11.7 gramsFiber3.6 gramsSugars7.1 gramsSaturated fat20.7 gramsSodium328 mg(14% RDA)Magnesium26 mg(6% RDA)Potassium422 mg(21% EMR)
Ingredients (makes 4 servings)
- 250 g paneer cheese or halloumi (8.8 oz)
- 1 small red pepper (74 g/ 2.6 oz)
- 2 cups button mushrooms (200 g/ 7.1 oz)
- 1 cup green beans, trimmed (100 g/ 3.5 oz)
- 3 spring onions (45 g/ 1.6 oz)
- 1 tbsp curry powder
- 1/8 tsp garlic powder
- 1 tsp garam masala powder
- 1/2 cup plain full-fat yoghurt or sour cream (125 g/ 4.4 oz)
- 3 tbsp olive oil or melted virgin coconut oil or ghee (45 ml)
- 1 tbsp water (15 ml)
- 1/2 tsp sea salt
- 1/4 tsp freshly ground pepper
- 4 tbsp plain full-fat yoghurt or sour cream, to serve (60 g/ 2.1 oz)
- fresh cilantro (coriander), to serve
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). Combine the spices, salt and pepper in a bowl and mix well.
- Add the yoghurt, 2 tablespoons of oil and water. Stir to make a paste. If you use ghee or coconut oil it will solidify when combined with cold ingredients but that's ok.
- Cut the paneer into cubes 2 x 2 cm/ 0.8 x 0.8 inch. Prepare the vegetables — trim the woody ends of the green beans; cut the top of the pepper and remove seeds, then cut into cubes; halve the mushrooms, and remove the green ends from the spring onion and cut the white part in half.
- Add the vegetables and paneer to the curry paste and stir until they are evenly coated.
- Brush the bottom of a baking tray or dish with the remaining oil, and add the ingredients.
- Cook for 30 to 35 minutes or until edges of vegetables and paneer are starting to brown.
- Best served immediately with a dollop of full-fat yogurt or sour cream and fresh coriander. Store in the fridge for up to 4 days. Reheat before serving.
Indian Curry Paneer Tray Bake
Step by Step
Ingredients
- 250 g paneer cheese or halloumi (8.8 oz)
- 1 small red pepper (74 g/ 2.6 oz)
- 2 cups button mushrooms (200 g/ 7.1 oz)
- 1 cup green beans, trimmed (100 g/ 3.5 oz)
- 3 spring onions (45 g/ 1.6 oz)
- 1 tbsp curry powder
- 1/8 tsp garlic powder
- 1 tsp garam masala powder
- 1/2 cup plain full-fat yoghurt or sour cream (125 g/ 4.4 oz)
- 3 tbsp olive oil or melted virgin coconut oil or ghee (45 ml)
- 1 tbsp water (15 ml)
- 1/2 tsp sea salt
- 1/4 tsp freshly ground pepper
- 4 tbsp plain full-fat yoghurt or sour cream, to serve (60 g/ 2.1 oz)
- fresh cilantro (coriander), to serve
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). Combine the spices, salt and pepper in a bowl and mix well.
- Add the yoghurt, 2 tablespoons of oil and water. Stir to make a paste. If you use ghee or coconut oil it will solidify when combined with cold ingredients but that's ok.
- Cut the paneer into cubes 2 x 2 cm/ 0.8 x 0.8 inch. Prepare the vegetables — trim the woody ends of the green beans; cut the top of the pepper and remove seeds, then cut into cubes; halve the mushrooms, and remove the green ends from the spring onion and cut the white part in half.
- Add the vegetables and paneer to the curry paste and stir until they are evenly coated.
- Brush the bottom of a baking tray or dish with the remaining oil, and add the ingredients.
- Cook for 30 to 35 minutes or until edges of vegetables and paneer are starting to brown.
- Best served immediately with a dollop of full-fat yogurt or sour cream and fresh coriander. Store in the fridge for up to 4 days. Reheat before serving.
Nutrition (per serving)
Calories387kcal
Net Carbs8.1g
Carbohydrates11.7g
Protein19.9g
Fat30.3g
Saturated Fat20.7g
Fiber3.6g
Sugar7.1g
Sodium328mg
Magnesium26mg
Potassium422mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 8.1 g | 19.9 g | 30.3 g | 387 kcal |
| Paneer |
| 2.6 g | 13.1 g | 17.3 g | 217 kcal |
| Peppers, red bell, fresh |
| 0.7 g | 0.2 g | 0.1 g | 6 kcal |
| Mushrooms (white), fresh |
| 1.1 g | 1.5 g | 0.2 g | 11 kcal |
| Green beans, fresh |
| 1.1 g | 0.5 g | 0.1 g | 8 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.5 g | 0.2 g | 0 g | 4 kcal |
| Curry powder, spices |
| 0 g | 0.2 g | 0.2 g | 5 kcal |
| Garlic powder, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Garam masala, spice mix |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 1.2 g | 2.8 g | 1.6 g | 30 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 10.1 g | 91 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 0.6 g | 1.4 g | 0.8 g | 14 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
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