Paneer Cafreal Steaks

 Going vegetarian can be a challenge if one is used to the traditional flavors of Goan meat and fish dishes.  However going vegetarian does not have to be a complete sacrifice. Many of the traditional Goan spices and masalas can be easily transitioned to a non-meat diet with a little experimentation and creativity.  Our use of vinegar and heat are a perfect base for any marinade, and can be used in fleshy vegetables like portebello mushrooms, brinjal/eggplant and many others.

For this recipe I used paneer to replace steak, since I felt like serving something firm and chewy in my meal.  These non-veg steaks can be served with fried onions and fried sliced potatoes for a complete comfort meal. Adding a fresh salad or cooked vegetables will complete the meal.

Alternatively, these steaks are also nice in a toasted bun, with accompaniments of choice.  You can make these for the vegetarians in your family when you are serving burgers, or doing a barbecue.

In order to cut down on fat I slice the onions and potatoes. I keep them separately and mix well with 1 teaspoon of oil each. Spread them separately on a lined cookie sheet, sprinkle lightly with salt, and bake at 375 F until  cooked and browned to liking.  This can be baked at the same time as the paneer is in the oven.

A Goan infused vegetarian lunch

Ingredients

400 gm paneer
3 green chillies with seeds ( adjust according to taste)
1 bunch of fresh coriander ( about 3 cups )
2 inches of fresh ginger minced
6-7 cloves of fresh garlic minced
1/2 onion chopped
1 tablespoon of kuskus
1/2 teaspoon black pepper
1/2 teaspoon ground cloves
1/2 teaspoon cinnamon
1 teaspoonful geera
1 teaspoonful sea salt
juice of 2 fresh limes or 3 tablespoons white vinegar ( keeps the color nice and green if used instead of tamarind)

Method

Slice the paneer into a minimum of 1/4 inch thickness.  I got 14 slices. Keep aside.

Heat a non-stick frying pan that has been  lightly greased or sprayed with a kitchen oil.

Brown the paneer gently on both sides in a single layer.   Remove and let cool.

Now make the cafreal marinade masala.  Save any remaining masala in a glass container in the fridge (can be added to any meat, chicken , fish or shrimps you have on hand )

Put all the remaining ingredients into a blender and mix into a smooth paste. 

Put the cooled paneer in a ceramic or glass dish and put about 3 heaped tablespoons of marinade in the dish.  Gently turn the paneer so that the pieces are all coated.  Using a toothpick gently pierce the paneer all over.  Leave aside for at least half hour or more to marinade.

Preheat the oven to 375F.

Cover a baking tray with aluminum foil or parchment paper.  Lightly grease or spray he lining.
Bake for 10-15 minutes until warmed through and marinade is gently cooked.  If baking or cooking any accompaniments you can place it in a different level in the oven at the same time to save energy and cooking time. Remove and enjoy warm.  Serve with sliced lemon or limes that can be squeezed over the paneer if more acidity is preferred

Approximate nutritional values per steak based on 14 pieces
Total calories 90/ total fat 6.3 g/ Total carbohydrates 1.8 g/ Protein 5.6g