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Indian

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.
30-Day Indian Vegetarian Weight Loss Meal Plan
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Recipe Time & More

Prep20 minutes
Cook15 minutes
Total35 minutes
Calories395 kcal
Serves2
Served AsDinner
Recipe TasteMildSavourySpicy

Ingredients
 

For the Marinade and Paneer

For the Sauteed Vegetables

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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.
[yarpp]
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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