Paneer Tikka

Paneer Tikka is a delightful Indian dish featuring marinated paneer cubes grilled to perfection, resulting in a smoky flavor and a burst of spices. Served with fresh vegetables and mint chutney, it's a healthy and satisfying lunch option.

Ingredients

• Paneer - 200 grams
• Bell peppers (mixed colors) - 100 grams, diced
• Red onion - 1 medium, cut into wedges
• Plain yogurt - 100 grams
• Ginger-garlic paste - 1 tablespoon
• Garam masala - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cumin powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Skewers - 4 (if using wooden skewers, soak in water for 30 minutes)

Steps

1. In a mixing bowl, combine the yogurt, ginger-garlic paste, garam masala, turmeric powder, cumin powder, red chili powder, lemon juice, olive oil, and salt to make the marinade.
2. Cut the paneer into 2.5 cm cubes and add them to the marinade, ensuring each piece is well coated. Marinate for at least 15 minutes, or longer if possible.
3. Preheat the grill or oven to a medium-high temperature (about 200°C or 400°F).
4. Thread the marinated paneer, bell peppers, and onion onto the skewers, alternating between each ingredient.
5. Place the skewers on the grill or in the oven. Grill for about 10-15 minutes, turning occasionally, until the paneer is golden and slightly charred.
6. Serve hot with mint chutney and fresh salad on the side.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 20 g
• Saturated Fat: 10 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

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

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