Paneer Tikka Recipe

This Paneer Tikka Recipe is perfect for health-conscious food lovers, providing a balance of taste and nutrition. In this guide, you’ll learn the step-by-step process to create this delectable dish at home with ease.

If you’re a fan of Indian cuisine, this Paneer Tikka Recipe is sure to become one of your favorites. It combines the creamy goodness of paneer with the tanginess of a perfectly spiced yogurt marinade. The vibrant colors of fresh vegetables and the smoky char of grilling make it as visually appealing as it is delicious. Whether you’re preparing for a family gathering or craving a quick, nutritious snack, this Paneer Tikka Recipe offers a perfect balance of flavor and health. Keep reading to discover how you can recreate this classic dish effortlessly in your own kitchen.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Servings: 2
Calories per Serving: Approximately 270 calories

Paneer Tikka is a popular Indian appetizer that combines the rich flavors of marinated paneer (Indian cottage cheese) and vegetables grilled to perfection. This recipe ensures a healthy yet mouthwatering dish suitable for any occasion.

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• Paneer (Indian Cottage Cheese): 200g (280 calories)
• Yogurt (Curd): 1/2 cup (60 calories)
• Ginger-Garlic Paste: 1 tablespoon (15 calories)
• Lemon Juice: 1 tablespoon (4 calories)
• Turmeric Powder: 1/2 teaspoon (3 calories)
• Red Chili Powder: 1 teaspoon (6 calories)
• Garam Masala: 1 teaspoon (8 calories)
• Cumin Powder: 1 teaspoon (8 calories)
• Chaat Masala: 1 teaspoon (8 calories)
• Oil: 1 tablespoon (120 calories)
• Salt: To taste (negligible calories)
• Vegetables (Capsicum, Onion, Tomato): 100g total (25 calories)

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1. Preparing the Marinade

The marinade is the heart of a good paneer tikka.

1. Take a mixing bowl and whisk the yogurt until smooth and creamy.
2. Add the ginger-garlic paste, lemon juice, turmeric powder, red chili powder, garam masala, cumin powder, and chaat masala.
3. Sprinkle a pinch of salt to taste and mix everything thoroughly.
4. Add the oil to the mixture for a smoother texture and to help the flavors adhere better to the paneer.

2. Marinating Paneer and Vegetables

Marination ensures the spices infuse deeply.

1. Cut the paneer into bite-sized cubes.
2. Chop the vegetables (capsicum, onion, and tomato) into similar-sized pieces.
3. Add the paneer and vegetables to the marinade and mix gently to coat evenly. Use a spatula to avoid breaking the paneer.
4. Cover the bowl and let it marinate for 30 minutes in the refrigerator for best results. For a deeper flavor, you can marinate for up to 2 hours.

3. Assembling the Skewers

The visual appeal of paneer tikka lies in its presentation.

1. Take wooden or metal skewers. If using wooden skewers, soak them in water for 15 minutes to prevent burning.
2. Thread the marinated paneer and vegetables alternately onto the skewers. For example, start with a piece of capsicum, followed by paneer, onion, and tomato. Repeat until the skewer is full.

4. Cooking Paneer Tikka

You can cook paneer tikka using an oven, stovetop, or grill.

Options:

1: Using an Oven

1. Preheat the oven to 200°C (400°F).
2. Place the skewers on a baking tray lined with parchment paper.
3. Bake for 15-20 minutes, turning the skewers halfway through to ensure even cooking.
4. For a charred look, broil for 2-3 minutes at the end.

2: On a Stovetop

1. Heat a non-stick pan or griddle and brush it with oil.
2. Place the skewers on the pan and cook on medium heat.
3. Turn the skewers occasionally to cook all sides evenly. This should take about 10-12 minutes.

3: On a Grill

1. Preheat the grill to medium heat.
2. Place the skewers on the grill and cook for 10-15 minutes, turning them occasionally for even grilling.

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Paneer tikka is best served hot, paired with:

• Mint-coriander chutney for a refreshing dip.
• Lemon wedges to add a tangy kick.
• Sliced onions for a crunchy side.

Garnish the dish with a sprinkle of chaat masala for added zing and serve immediately.

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Health Benefits of Paneer Tikka

1. High Protein Content: Paneer provides a rich source of protein, making it ideal for vegetarians.
2. Low in Carbs: This recipe is keto-friendly and perfect for low-carb diets.
3. Rich in Vitamins: The vegetables offer essential vitamins and minerals.
4. Gut-Friendly: The yogurt-based marinade supports digestion and gut health.

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FAQs About Paneer Tikka

Q1. Can I use tofu instead of paneer?

Yes, tofu can be used as a vegan alternative. Opt for firm tofu to maintain texture during grilling.

Q2. Can I prepare paneer tikka without an oven?

Absolutely! You can use a stovetop pan or a grill for equally delicious results.

Q3. How do I prevent paneer from breaking during marination?

Handle the paneer gently while mixing it with the marinade. Use a spatula to ensure even coating without breaking.

Q4. Can I make paneer tikka ahead of time?

You can prepare the marinade and marinate the paneer and vegetables a day in advance. However, cook the skewers fresh for the best taste.

Q5. Is paneer tikka suitable for weight loss?

Yes, paneer tikka is relatively low in calories and high in protein, making it a great option for weight watchers.

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Tips for Perfect Paneer Tikka

1. Use fresh paneer for the best texture and flavor.
2. Do not overcook the paneer, as it can become chewy.
3. Marinate for a sufficient duration to enhance the taste.
4. Always use thick yogurt to avoid a runny marinade.