Kadai Paneer Tikka

Kadai Paneer Tikka is a delicious Indian dish featuring marinated paneer cubes grilled to perfection with bell peppers and onions, infused with spices that bring a smoky flavor. This high-protein meal is perfect for a satisfying lunch while being packed with essential nutrients.

Ingredients

• Paneer - 200 grams
• Bell pepper (capsicum) - 1 medium, cubed
• Onion - 1 medium, cubed
• Greek yogurt - 100 grams
• Ginger-garlic paste - 1 tablespoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Salt - to taste
• Oil - 1 tablespoon
• Coriander leaves - for garnish

Steps

1. Cut the paneer into 2.5 cm cubes and set aside.
2. In a bowl, mix Greek yogurt, ginger-garlic paste, red chili powder, turmeric powder, garam masala, cumin powder, lemon juice, salt, and oil to create a marinade.
3. Add the paneer cubes, bell pepper, and onion to the marinade. Coat them well and let marinate for at least 15 minutes.
4. Preheat a grill pan or oven at 200°C (392°F).
5. Thread the marinated paneer, bell pepper, and onion onto skewers, alternating them.
6. Place the skewers on the grill pan and cook for about 10-12 minutes, turning occasionally until the paneer is golden and slightly charred.
7. Once done, remove from the grill and garnish with freshly chopped coriander leaves.
8. Serve hot with mint chutney or yogurt dip.

Nutrition

• Calories: 350
• Protein: 26 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 40 mg
• Total Fat: 22 g
• Saturated Fat: 12 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in calcium, essential for bone health.

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