Paneer Tikka Masala

Paneer Tikka Masala is a rich and flavorful Indian dish featuring marinated paneer cubes cooked in a creamy tomato-based sauce. It is not only delicious but also a healthy option, packed with protein and spices that enhance its taste and nutritional value.

Ingredients

• Paneer - 200 grams
• Yogurt - 100 grams
• Ginger-garlic paste - 1 tablespoon
• Red chili powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cumin powder - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Bell peppers (mixed colors) - 100 grams, cubed
• Onion - 1 medium, cubed
• Tomatoes - 2 medium, pureed
• Cooking oil (olive or canola) - 2 tablespoons
• Salt - to taste
• Fresh cilantro - for garnish (optional)

Steps

1. In a bowl, mix yogurt, ginger-garlic paste, red chili powder, garam masala, turmeric powder, cumin powder, lemon juice, and salt to create a marinade.
2. Cut the paneer into cubes and add to the marinade, mixing well to coat. Let it marinate for at least 15 minutes.
3. Preheat a grill or oven to 200°C (392°F). Skewer the marinated paneer, bell peppers, and onion alternately. Grill for about 10-15 minutes until slightly charred, turning occasionally.
4. In a pan, heat oil over medium heat. Add the pureed tomatoes and cook for about 5-7 minutes until the oil separates from the mixture.
5. Add the grilled paneer and vegetables to the tomato sauce. Stir gently and cook for an additional 5 minutes.
6. Adjust seasoning with salt if necessary and garnish with fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 20 g
• Saturated Fat: 10 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein due to paneer, which supports muscle growth and repair.
• Contains antioxidants from tomatoes and spices, contributing to overall health.

Tags