How to cook paneer quickly in microwave while retaining its nutrition?

I am an 18 year old guy and I don't know much about cooking. I just got braces so my karate coach advised me to eat paneer (cottage cheese is it?) so I don't lose weight. But someone also told me that if I cook it too much it'll lose its nutrition.Now I am only skilled enough to operate a microwave, so I what I do is I cut 100 grams of it into cubes and put it into a glass bowl with some butter, I microwave it for about 1 minute and then sprinkle some salt on it. It doesn't taste great but doesn't taste bad either (tastes a little better with ketchup).Now I wanted to know a quick method which I can use to eat it while still liking the taste and keeping enough of its nutrition. Also if anyone could tell me what is the right amount of time I should cook it for in microwave (900 watts) that would be great.

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First, microwaving isn't a problem. The problem is anytime (any) foods are subjected to high heat from any source, especially if not quickly, which can mess with vitamins and/or create new "bad" compounds.So if you're basically heating the paneer with other sauces or ingredients just enough to warm it up, even on high that shouldn't be a problem since it won't be long.As for losing weight while exercising heavily and/or working out and also new to braces, there are many "soft" foods that contain protein--not just paneer. I'm assuming you are vegetarian too since your coach suggested a dairy product (foods made from milk) or something like eggs. If you are a vegetarian, you could certainly also get your protein from yogurt, hard cheeses, milk, cottage cheese, etc...or even eggs and soft meats like chicken and fish.You could also use some of the protein powders sold at health food stores (or Whole Foods/Sprouts/etc) or online, and put them into soft foods or drinks you consume.Here are some recipes specifically for paneer though, reheated in a microwave:https://www.google.com/search?q=simple+quick+recipes+microwave+paneerhttps://www.google.com/images?q=simple+quick+recipes+microwave+paneerAnd here's some advice on eating in general when new to braces (or for a day or two after getting them tightened later):https://www.google.com/search?q=what+to+eat+new+to+braces...and all the sources for protein in foods:https://www.google.com/search?q=protein+foods.

Other Answers:

• I don't know what paneer is, but if you are really concerned about nutritional benefits, learning how to use a pot on the stove top or toaster oven is a much better option than microwaves, which strip food of their nutritional value so fast by "nuking" with radiation to heat it- agitating the molecules and reversing their charge from negative to positive 1000x per second that your food is in there. Now explain to me how that can possibly be good for your health and inside your body!?The Nutritional Effects of Microwave Ovens by Dr. Carolyn MeinsA Simple Demonstration What are the effects on your body of consuming microwaved foods and beverages? A very simple experiment involving water and plants readily shows that microwaved water is radically altered compared to other water. The pictures below are from a science fair project. The experiment begins with two small, identical plants. The water for plant 1 is microwaved, and the water for plant 2 is boiled. Once cooled, this water is used exclusively for their respective plants. As seen in the images below, (see link) within days it is clear that the plant being watered with only microwaved water is rapidly dying. Why? The way that microwave ovens heat food is by using dielectric heating – using microwave radiation to heat polarized molecules in the food. This heating method chemically alters the nutrients in food. For example, heating food with microwaves converts vitamin B12 from the active to inactive state, making in unusable by a human body. When the body cannot recognize the nutrients in consumed food, it wraps the unknown substance in fat cells for self-protection if it cannot quickly eliminate it. Based upon Swiss, Russian and German scientific clinical studies the following findings are startling effects on the human body from ingesting microwaved foods and beverages:1.Continually eating microwaved food causes long-term brain damage by shorting out electrical impulses, de-polarizing or de-magnetizing the brain tissue2.The human body cannot metabolize the unrecognizable by-product in food created by microwaving3.Continually eating microwaved food shuts down male and female hormone production4.The effects of microwaved food by-products are residual and long-term within the human body5.Minerals, vitamins and nutrients in food are altered by microwave ovens, so that the body gets little or no nutritional benefit, and the human body absorbs altered compounds that cannot be digested6.The minerals in vegetables are altered into cancerous free radicals when cooked in microwave ovens7.Microwaved foods can cause stomach and intestinal cancerous growths, which may help explain the rapidly increasing rate of colon cancer in the USA (microwave achieved mainstream popularity in the mid-1970's)8.Prolonged consumption of microwaved foods can cause cancerous cells to increase in human blood9.Continual ingestion of microwaved foods causes immune system deficiencies through lymph gland and blood serum alterations10.Eating microwaved food can cause brain effects including loss of memory, concentration, emotional instability, and a decrease of intelligence You are probably much more capable than you think of learning how to use a stove top at your age. Work with low-med temperature settings and stir your food often so as to not burn your food. Also check it for taste as you slowly add your spices and check with your finger or spoon for the right temperature. Learn some skills. Practice is the only way. Food tastes way better and is healthier heated and cooked on the stove than in the microwave. Best of luck to you on your cooking journey!
• Paneer is edible without any more cooking. When it is fried in oil with spices that makes it even better, but it is actually unnecessary. Why do you need to eat soft cheeses? Because of your braces? It won't be a week before you are back on your usual diet. Don't worry so much.
• I don't know what paneer is.Cottage cheese doesn't need to be cooked.