---
title: "Caribbean Sheet-Pan Roast — paneer (health_balanced)"
slug: "vegetarian-health-balanced-2-caribbean-sheet-pan-roast-paneer"
diet: vegetarian
primary_focus: "health_balanced"
category: "health"
goal: "balanced"
cuisine_region: "Caribbean"
protein_anchor: "paneer"
secondary_goals: []
---# Caribbean Sheet-Pan Roast — paneer (health_balanced)

## Spice blend (combined step)

- **oregano** — combined in the same marinade, rub, curry base, or braise so flavors fuse.
- **thyme** — combined in the same marinade, rub, curry base, or braise so flavors fuse.
- **rosemary** — combined in the same marinade, rub, curry base, or braise so flavors fuse.
- **garlic** — combined in the same marinade, rub, curry base, or braise so flavors fuse.
- **black pepper** — combined in the same marinade, rub, curry base, or braise so flavors fuse.

## Protein anchor

- **paneer** (vegetarian)

## Ingredients (outline)

- Core protein or legume/paneer/tofu: paneer
- Alliums and acid (lemon, yogurt, tomato) as your cuisine calls for
- Cooking fat appropriate to cuisine (olive oil, ghee, neutral oil, etc.)
- Optional vegetables for one-pan completeness

## Method

1. Roast with roots and paste spread evenly; finish with citrus.
2. Bloom or macerate the full spice set together (wet rub, dry rub, or oil-sizzled paste) before adding the protein anchor.
3. Cook through safely; rest carved meats a few minutes; taste for salt at the end.
4. Pair with a plain side if you are tracking GI tolerance.

## Recipe (for cooks)
**Serves:** about **3–4** (illustrative—scale to your household).

**HERBIX:** These amounts are **educational home-cooking cues**, not medical dosing. Adjust salt, fat, and heat to your health context.

### Ingredients

- **Paneer**, 300 g, cubed
- **Cooking fat**: 2 tbsp neutral oil or coconut oil
- **Aromatics / acid**: onion or scallion; lime splash at the end

- **Oregano**, 1 tbsp chopped fresh (or 1 tsp dried)
- **Thyme**, 1 tbsp chopped fresh (or 1 tsp dried)
- **Rosemary**, 1 tbsp chopped fresh (or 1 tsp dried)
- **Garlic**, 4–6 cloves, minced or grated
- **Black pepper**, about ½ tsp freshly ground
- **Fine salt**, to taste at the end

### Equipment

- Large pan with lid (braise/steam) **or** heavy skillet / sheet pan / grill as indicated by the template name.

### Steps

1. Heat oven to **200 °C (fan 180 °C)**. Line a large tray if you like easier washing-up.
2. Toss **Paneer** with oil, salt, and your **combined spice mix** in a bowl until evenly coated.
3. Spread in **one even layer** on the tray. Roast until cooked through and lightly coloured, **18–28 minutes** depending on thickness; turn pieces halfway if helpful.
4. Rest a few minutes, taste for salt, and serve with a **plain side** if you watch GI load.


## Why it fits this plan (culinary)

Tagged for HERBIX **health** plan focus `health_balanced`; weekly dinner inspiration only—not a medical protocol.

## HERBIX notes

- **Multi-spice rule:** At least three distinct spices or herbs in one combined cooking step.
- **Disclaimer:** Educational culinary ideas only—not diagnosis, supplement dosing, or treatment.

- **Tolerance:** reduce heat or alliums if your GI or medication context requires it.

## Nutritional research (protein anchor)

**Scope:** Values below approximate the **primary protein ingredient** (~**100 g cooked/edible**), not the whole recipe (oil, yogurt, coconut milk, rice, bread, etc. change energy and macros substantially).

**Primary data approach:** Rounded typical **cooked/edible** composition for the named anchor, consistent with **[McCance and Widdowson’s Composition of Foods Integrated Dataset (CoFID)](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid)** (UK Government reference tables for national dietary surveys and nutrition work in Great Britain). Locate the closest food and cooking method in the published CoFID spreadsheet; **branded or composite dishes** must be checked **on-pack** (UK nutrition declarations use **kJ** and **kcal**).


### Approximate macronutrients (per ~100 g edible, anchor only)

| Measure | Approx. |
|---------|---------|
| Energy | **265** kcal (**1109** kJ) |
| Protein | **18** g |
| Fat | **20** g |
| Carbohydrate | **1.2** g |
| Fibre | **0** g |

- **Anchor as written:** `paneer` → normalised lookup: `paneer`
- **Micronutrient / pattern notes:** Fresh cheese—energy dense from milk fat; calcium and protein; lactose may remain.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — search the spreadsheet for entries similar to *paneer cheese*. Optional online browse: [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/).

- **Declared diet tag:** `vegetarian` (from file frontmatter when present).

**Disclaimer:** Not a nutrition label for HERBIX meals; not individualised medical advice. Use clinicians/dietitians for therapeutic diets, allergies, renal disease, PKU, anticoagulation, pregnancy, or paediatrics.


## Evidence note

Traditional home-cooking pattern; calculator `GOAL_MULT` for `balanced` may inspire spice direction but does not prescribe grams.