Paneer Tikka Roll

Paneer Tikka Roll is a delicious and protein-rich Indian dish featuring marinated paneer grilled to perfection, wrapped in a soft, flaky paratha. This flavorful roll is perfect for a satisfying lunch that balances taste and nutrition.

Ingredients

• Paneer - 200 grams (cubed)
• Greek yogurt - 100 grams
• Ginger-garlic paste - 1 tablespoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Lemon juice - 1 tablespoon
• Salt - to taste
• Bell peppers (mixed colors) - 100 grams (sliced)
• Onion - 1 medium (sliced)
• Whole wheat paratha - 2
• Oil - 1 tablespoon (for grilling)
• Fresh coriander leaves - for garnish

Steps

1. In a mixing bowl, combine Greek yogurt, ginger-garlic paste, red chili powder, turmeric powder, garam masala, lemon juice, and salt to create a marinade.
2. Add the cubed paneer, sliced bell peppers, and onions to the marinade. Mix well and let it marinate for at least 15 minutes.
3. Heat a grill pan or skillet over medium heat and add 1 tablespoon of oil.
4. Place the marinated paneer and vegetables on the grill. Cook for about 5-7 minutes, turning occasionally until the paneer is golden brown and the vegetables are tender.
5. While the paneer is grilling, warm the whole wheat parathas on another skillet for 1-2 minutes on each side.
6. Once the paneer and vegetables are done, remove them from the pan and assemble the roll by placing the grilled mixture onto the center of each paratha.
7. Roll the paratha tightly around the filling and secure it with a toothpick if necessary. Garnish with fresh coriander leaves.
8. Serve the Paneer Tikka Rolls hot with green chutney or yogurt dip.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 18 g
• Saturated Fat: 10 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein from paneer and Greek yogurt, essential for muscle repair and growth.
• Contains vitamins and minerals from bell peppers and onions, promoting overall health.

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