Paneer Tikka
Indulge in the tantalizing flavors of Paneer Tikka, a quintessential dish from the heart of Indian cuisine that promises a symphony of spices and textures. Originating from the Indian subcontinent, Paneer Tikka is a vegetarian delicacy that transcends boundaries with its irresistible appeal.
Unique Preparation and Flavors:
Paneer Tikka begins with cubes of paneer, a fresh Indian cheese known for its mild flavor and soft texture. These cubes are marinated in a blend of yogurt and spices, typically including ginger, garlic, turmeric, cumin, coriander, and garam masala. The marinated paneer is then skewered along with colorful vegetables like bell peppers, onions, and tomatoes before being grilled or baked to perfection. The result? Tender, smoky paneer infused with the essence of spices, complemented by the caramelized sweetness of roasted vegetables.
Health Benefits:
Paneer Tikka not only delights the taste buds but also offers a plethora of health benefits:
Rich Source of Protein: Paneer, the star ingredient of Paneer Tikka, is an excellent source of high-quality protein, essential for muscle repair and growth.
Calcium Boost: Paneer is loaded with calcium, promoting bone health and strength.
Low in Carbohydrates: With minimal carbs, Paneer Tikka is suitable for those following low-carb or ketogenic diets.
Good Fats: Paneer provides healthy fats, aiding in nutrient absorption and satiety.
Vitamins and Minerals: The marinade’s spices and vegetables contribute an array of vitamins and minerals, including vitamin C, vitamin K, and potassium.
Nutritional Value (Per Serving, Approximate):
Calories: 150-200 kcal
Protein: 10-15 grams
Fat: 10-15 grams
Carbohydrates: 5-10 grams
Fiber: 1-3 grams
Calcium: 20-30% of the Daily Value (DV)
Vitamin C: 10-20% of the DV
Iron: 5-10% of the DV
Enjoying Paneer Tikka:
Paneer Tikka is incredibly versatile and can be savored in various ways:
As an Appetizer: Serve hot Paneer Tikka skewers with a squeeze of lemon and mint chutney for a delightful appetizer.
In a Wrap or Sandwich: Stuff Paneer Tikka into a warm naan or pita bread along with crunchy lettuce, onions, and a drizzle of yogurt sauce for a satisfying meal on the go.
With Rice or Roti: Pair Paneer Tikka with fragrant basmati rice or whole wheat Roti.
Paneer Tikka Masala Recipe
Ingredients:
For Paneer Tikka:
250g paneer (cubed)
1 cup yogurt (hung curd)
1 tablespoon ginger-garlic paste
1 teaspoon red chili powder
1 teaspoon turmeric powder
1 teaspoon garam masala
1 tablespoon lemon juice
Salt to taste
1 tablespoon oil
Bell peppers (optional, for skewers)
For Gravy:
2 tablespoons oil or ghee
1 large onion (finely chopped)
2 tomatoes (pureed)
1 tablespoon ginger-garlic paste
1 teaspoon cumin seeds
1 teaspoon coriander powder
1 teaspoon Kashmiri red chili powder (for color, adjust to taste)
1/2 teaspoon turmeric powder
1/2 teaspoon garam masala
Salt to taste
1/2 cup heavy cream
Fresh cilantro for garnish
Instructions:
1. Marinate the Paneer:
In a bowl, mix hung curd, ginger-garlic paste, red chili powder, turmeric powder, garam masala, lemon juice, salt, and oil.
Add paneer cubes to the marinade and coat them well. Let it marinate for at least 30 minutes in the refrigerator. If using bell peppers, you can also marinate them along with paneer.
2. Prepare the Paneer Tikka:
Preheat the oven to 200°C (400°F) or heat a grill pan on medium-high heat.
Thread the marinated paneer cubes (and bell peppers if using) onto skewers.
If using the oven, place the skewers on a baking tray lined with parchment paper and bake for 15-20 minutes, flipping halfway through. If using a grill pan, grill the skewers for about 2-3 minutes on each side until charred marks appear.
Once cooked, remove the paneer tikka from the skewers and set aside.
3. Prepare the Gravy:
Heat oil or ghee in a pan over medium heat. Add cumin seeds and let them splutter.
Add finely chopped onions and sauté until golden brown.
Add ginger-garlic paste and sauté until the raw smell disappears.
Add tomato puree and cook until the oil separates from the masala.
Add coriander powder, Kashmiri red chili powder, turmeric powder, garam masala, and salt. Cook for a couple of minutes.
Add heavy cream and mix well. Simmer for a few minutes until the gravy thickens.
4. Combine Paneer Tikka and Gravy:
Add the paneer tikka pieces to the gravy and gently mix until the paneer is well coated with the masala.
Cook for a few more minutes, allowing the flavors to blend together.
5. Serve:
Garnish with fresh cilantro and serve hot with naan, roti, or rice.
Enjoy your restaurant-style Paneer Tikka Masala.
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