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High-protein, low-carb savory cheese dish with red pepper providing vitamins A and C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Curd cheese sautéed with red pepper (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 4.6 g of carbs, 19.4 g of protein, 8.6 g of fat and 1 g of fiber. Its 33.6 mg of Vitamin C covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
174
KCAL / 120G
Carbs
4.6g
· 2% DV
Protein
19.4g
· 39% DV
Fat
8.6g
· 11% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 45% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 4.92 g | 25% |
| Trans fat | 0.14 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 19.4 g | 39% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 174 kcal |
| 1 tablespoon (grated) | 18 g | 26 kcal |
| 2 tablespoon (grated) | 36 g | 52 kcal |
| ½ cup (shredded) | 70 g | 102 kcal |
| 1 serving (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (shredded) | 140 g | 203 kcal |
| 1 piece (whole) | 150 g | 218 kcal |
| 1 serving (large) | 180 g | 261 kcal |
Calculated from 145 calories per 100 g.
Curd cheese sautéed with red pepper is a warm dish made by cooking curd cheese briefly with chopped red pepper in a pan. It can be served as a savory breakfast dish, a snack, or a simple side.
To make curd cheese sautéed with red pepper, soften chopped pepper in a little oil, add the curd cheese, and stir just until warmed through. Avoid prolonged cooking, which can make the cheese dry and grainy.
Sweet red bell pepper works well in curd cheese sautéed with red pepper because it softens quickly and complements the mild cheese. For a sweeter, more pronounced pepper flavor, use a red pointed pepper and chop it finely.
Curd cheese sautéed with red pepper can turn watery if the pepper releases moisture or the curd cheese is very wet. Cook the pepper until its liquid has evaporated before adding the cheese, then heat the mixture briefly.
Curd cheese sautéed with red pepper pairs well with toasted bread, flatbread, or eggs. Serve it warm as part of breakfast or alongside a crisp salad for a light lunch.
Yes, eggs can be added to curd cheese sautéed with red pepper. Cook the pepper first, scramble in the eggs until nearly set, then fold in the curd cheese and warm it through without overcooking.
Yes, cottage cheese can replace curd cheese in curd cheese sautéed with red pepper, although the result may be wetter and less firm. Drain it well before cooking and add it near the end so it does not break down.
Store leftover curd cheese sautéed with red pepper in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly after cooking, and reheat only the portion you plan to serve.
Yes, you can freeze curd cheese sautéed with red pepper, but thawing may make the cheese grainier or drier. Freeze it in small airtight portions, thaw it in the refrigerator, and warm it gently in a pan.
Yes, you can make curd cheese sautéed with red pepper spicy by adding chopped chili or a pinch of chili flakes while cooking the pepper. Start with a small amount so the heat does not overwhelm the mild curd cheese.
Vitamins
Vitamin C
33.6mg · 37% DV
B12
0.78µg · 33% DV
B2
0.26mg · 20% DV
Vitamin A
114µg · 13% DV
Minerals
Phosphorus
252mg · 36% DV
Selenium
10µg · 18% DV
Calcium
174mg · 17% DV
Sodium
384mg · 17% DV
Potassium ⭐
222mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 174 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Curd cheese sautéed with red pepper is a simple, home-style preparation of Turkish lor, a mild, fresh curd cheese with a soft, crumbly texture. The cheese is warmed in a pan with red pepper, whose gentle sweetness contrasts with lor’s clean, slightly tangy taste. It is best served warm, while the peppers still have a little bite.
In Turkey, it can appear at breakfast alongside bread, olives and tea, or make an easy light meal with a salad. It is a protein-rich, low-carbohydrate savoury option; use just a little oil in the pan if you want to keep it lighter. Fresh herbs such as parsley work well stirred in just before serving.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.92g
MONOUNSATURATED
2.28g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.