Tawa Paneer Tikka with Sauteed Vegetables
35 minutes
2 reads
About Tawa Paneer Tikka with Sauteed Vegetables
This tawa paneer tikka with sauteed vegetables is a low-carb, high-protein PCOS dinner that feels indulgent without being heavy.The yogurt marinade keeps the paneer soft while building flavour.
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Recipe Time & More
Prep20 minutes
Cook15 minutes
Total35 minutes
Ingredients
For the Marinade and Paneer
- 200 g Paneer Cubed
- 1/4 cup Curd Hung, thick
- 1 teaspoon Ginger Garlic Paste
- 1 teaspoon Lemon Juice Freshly squeezed
- 1/2 teaspoon Kashmiri Red Chili Powder Mild colour
- 1/2 teaspoon Coriander Powder
- 1/2 teaspoon Cumin Powder Roasted
- 1/2 teaspoon Garam Masala
- 1/2 teaspoon Salt
For the Sauteed Vegetables
- 1 cup Capsicum Cubed, mixed colours
- 1/2 cup Onion Cubed
- 2 teaspoon Oil
- 1 tbsp Coriander Leaves Chopped
Instructions
Marinating the Paneer
- Mix hung curd with ginger garlic paste, lemon juice, kashmiri chili powder, coriander powder, cumin powder, garam masala, and salt.
- Coat the paneer cubes well in the marinade. Rest for 15-20 minutes.
Cooking the Tikka
- Heat a tawa or heavy pan with 1 teaspoon oil.
- Place marinated paneer cubes on the tawa and cook on medium heat until lightly charred on all sides. Set aside.
Sauteing the Vegetables
- In the same pan, add remaining oil. Add onion and capsicum.
- Saute on high heat for 3-4 minutes so vegetables stay crisp.
Finishing
- Return paneer to the pan and toss gently to combine.
- Garnish with chopped coriander and serve hot.
Recipe Notes
Good To Know
Hung curd holds the marinade better than regular curd and keeps the paneer soft inside.Why It Works for PCOS
- Paneer is rich in protein and calcium
- No grain keeps the dinner low-carb for overnight insulin balance
- Sauteed vegetables add fibre and crunch
Expert Tips
- Do not overcrowd the tawa. Cook paneer in batches if needed
- Keep vegetables slightly crisp for better texture
Serving Suggestion
Eat as a one-plate low-carb dinner. Avoid pairing with roti or rice to keep dinner light.Related Posts You May Like
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Recipe Nutrition
Calories: 395kcalCarbohydrates: 12gProtein: 18gFat: 31gSaturated Fat: 16gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 66mgSodium: 623mgPotassium: 244mgFiber: 3gSugar: 5gVitamin A: 2502IUVitamin C: 99mgCalcium: 544mgIron: 1mg
