Tawa paneer tikka
Curd-marinated paneer, onion and capsicum charred on a tawa; 19 g protein, calcium-rich.
- Time
- 25 min (15 prep + 10 cook)
- Makes
- 1 serving
- Level
- Easy
- Gear
- Tawa
Per serving
1 plate (200 g)
- Calories
- 345kcal
- Protein
- 19g
- Carbs
- 10g
- Fibre
- 2g
- Fat
- 26g
- Sugar
- 5g
Paneer cubes marinated in hung curd, ginger-garlic, lemon and tandoori spices, then seared on a hot tawa with onion and capsicum. The marinade does the work a tandoor normally does, and there is no butter or cream. A snack with mint chutney or the protein in a roti dinner.
- High protein
- Calcium rich
- Low carb
- No added sugar
- Snack
- Dinner
Contains dairy.
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Ingredients
Method
- 1
Mix curd, ginger-garlic paste, chilli powder, turmeric, garam masala, kasuri methi, lemon and salt. Coat the paneer, onion and capsicum and rest 15 minutes.
- 2
Heat a tawa on high and brush with the oil. Lay the paneer and vegetables in one layer.
- 3
Leave 2 minutes until charred spots form, turn each piece, and cook 2 minutes more. Turn the vegetables as they blister.
- 4
Sprinkle chaat masala and serve with mint chutney and lemon.
Tips
- Soak the paneer in hot salted water for 10 minutes first if it is from the fridge and firm.
- Thread onto soaked wooden skewers for easier turning if you have them.
Swaps
- No paneer? Use 100 g firm tofu: about 70 kcal less, 15 g protein.
Storage
Eat fresh; the paneer hardens in the fridge. Marinated raw paneer keeps 1 day.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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- 35 min
- Calories
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- Protein
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