Healthy Paneer Tikka is an Indian Delicacy flavored with spices. If you are looking for an easy weight loss recipe, you are on the right page. Just a little twist and one can easily make healthy paneer recipes. Who would not wish to have tasty food that is a low-fat high protein homemade snack?
Paneer Tikka is an Indian Delicacy that has acknowledged new popularity worldwide. India has always been known for its wonder spices and Paneer Tikka just does justice to that.
There has one thing which remains constant throughout my life: Love for Paneer. I hardly remember an occasion when I had refused a meal comprising of Paneer be it Paratha, vegetable, pakora, or a curry.
About Recipe
An easy recipe for Paneer Tikka inspired by Siri from Fatrainbow. She has an amazing blog for healthy recipes.
All you have to stock is curd and hang it on the kitchen shelf for 4-5 hours. It would be really creamy after that.
I had used desi ghee along with spices and hung curd to marinate the paneer cubes and vegetables like onion, tomato capsicum. No Cheese. No oils. Trust me nothing beats the taste of hung curd!
After 2 hours of marination, I baked them in OTG for 10-15 min at 200 degrees.
Its utterly delicious!
Since COVID happened, our frequent trips to nearby markets came to an abrupt end. That meant, an end to the roadside Paneer tikka. That doesn’t mean that we can’t eat Paneer in Covid. It’s just that properly packaged paneer and homecooked dishes shall be preferred. Avoid the unpackaged paneer from dairy shops.
Can I make it Vegan?
Yes! A little bit of change can make it easily Vegan. Tofu instead of cheese and Vegan curd instead of dairy curd. You may choose peanut butter curd or coconut milk curd.
Does it taste the same? Well, honestly I am not vegan and haven’t tried it yet. Having said so, I am crazy about peanut butter. I believe the vegan version shall taste good too!
I would suggest my readers to come up with their version of this recipe and I would surely incorporate their inputs!
Is Paneer good for Weight-Loss?
This is a question asked by several of us…
How can I have a perfect weight-loss plan when I can eat what I wish?
I believe I had used Protein as the main ingredient when I lost 8 kgs and my husband lost 4 kgs and not to forget My father-in-law lost 20+ kgs.
Paneer being a rich source of protein makes you full for longer and since its marinade with Curd (which is a rich source of zinc and keeps the false hunger pangs away), it makes a completely healthy snack. We are naturally Protein lovers so it was not a tough task. I included more fiber and proteins in my diet along with curd.
How Much paneer to eat for weight-loss?
The best time to eat paneer for weight loss is late evening. I used to have around 80 gms of paneer in any form: raw paneer, paneer tikka, Paneer vegetable/curry along with one large bowl of home-cooked dal/ lentils.
Paneer in any form around 100 gms as early dinner (7:30 pm) promises a good start for your weight-loss journey. Remember not to starve.
Other Tips for Weight-Loss
Reduced Gluten based things like Chapati, bread, Rusk. Instead of munching on namkeens, I used to have Makhane (Foxnut). I used to forget to have water. That induces fake hunger. When you are hungry, first have half a glass of water. Wait for 5-10 min. If you are still hungry, you may choose to have some dry fruits.
Increase Water intake and you may keep an alarm/reminder to have water every one hour. This ensures we reduce fake hunger pangs and have 10-12 glasses of water.
Stories From Kitchen
Paneer comes to my rescue even as a mother. The gloomy days when you hate entering the kitchen and yet you wish to feed your child a home-cooked healthy meal. I believe most of my fellow friends are on the same page here!
Chop onion tomato and cook in desi ghee. Add spices, salt, and grated Paneer and Bingo!!! Paneer Bhurji is ready under 5 min!
The child is happy licking the fingers and you got a sort of break from the long cooking process.
Many claim that Paneer Tikka is preferred by Vegetarians as that’s a quick substitute for non-vegetarian food.
Do you agree? I dont!
I was a non-vegetarian long long back and had all that you may imagine and yet paneer was my favorite. It was a Sunday noon that I decided to be vegetarian and to date the promise is intact. And for the record, I was 14 yrs old when I made that decision.
What changed within me is surely a long post and a story for another day!
Paneer Tikka is one recipe that I had never dreamt to make ever. Maybe because I never trusted my culinary skills!
Trust me upon this, if you had a homemade paneer tikka, you would get trapped in a circle of making it again!
When you try it, do share your views with me!!
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If you make this recipe, share the image of it on our instagram account @veg.buffet or twitter account @vegbuffet
Healthy Paneer Tikka | Paneer Tikka for weight loss
Ingredients
- 1/2 cup hung curd
- 1 cup Paneer or 15-20 panner cubes
- 1/2 medium Lemon Juice
- 1 small capsicum
- 1 small tomato
- 1 large onion
- 3 tsp red chilli powder
- 3 tsp coriander powder(Dhaniya)
- 2 tsp Garm Masala
- 1 tsp Amchur (dry mango powder)
- 1 tsp Kasthuri Methi (Dry fenugreek leaves) optional
- 1 tsp ginger-garlic paste
- salt as per taste
- 1 tsp Desi ghee
- a pinch Haldi
Instructions
- Gather your ingredients. Wash veggies under tap. Pat them dry. Take onion shells gently out and cut them in big chunks. Similarly, cut capsicum and tomato in big chunks so that they can be put on grill sticks. If you dont have grill sticks, you may just put the marinated paneer and veggies on the baking tray.
- Take a large bowl and add hung curd.
- Add all the spices.
- Add ginger garlic paste.
- Add Lemon juice.
- Add desi ghee and salt.
- Mix well and add more hung curd if need be. Can add little water if the mixture seems very thick.
- Add Paneer cubes and vegetable in the above mixture.
- Mix well and coat everything nicely yet gently so that pieces are not broken. Use of hands is better. Cover it for 2 hours in refrigerator. Take 15 min before baking it. If weather is winter, you may leave it at room temperature.
- Take the grill sticks and gently place the veggies and paneer cubes in desired order. I have used a baking tray as well. So place a baking paper. Coat it with little oil/ ghee and place the veggies on it. Bake for 10-15 in OTG at 200 degrees.
- They look decently baked. Little overcooked gives a feel of Tandoor taste. I give you freedom here to decide how much you may overcook it. Not more than 20 min as Paneer would become chewy!
- Our healthy Paneer Tikka is ready!! Enjoy with green chutney and a cup of tea!!!
Notes
| Nutrition Facts | |
|---|---|
| Serving size: 4-5 pieces | |
| Servings: 5 | |
| Amount per serving | |
| Calories | 144 |
| % Daily Value* | |
| Total Fat 9.5g | 12% |
| Saturated Fat 0.7g | 3% |
| Cholesterol 3mg | 1% |
| Sodium 41mg | 2% |
| Total Carbohydrate 5.1g | 2% |
| Dietary Fiber 0.7g | 3% |
| Total Sugars 1.6g | |
| Protein 10.3g | |
| Vitamin D 0mcg | 0% |
| Calcium 12mg | 1% |
| Iron 0mg | 1% |
| Potassium 72mg | 2% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
lovely recipe and presentation!
Thank you Siri for the kind words! Appreciate it!