Paneer Tikka is a popular Indian appetizer made from marinated cubes of paneer (Indian cottage cheese) that are skewered and grilled or baked until they are charred and smoky. Originating from the Punjab region, this dish is known for its vibrant flavors and aromatic spices. The marinade, which typically includes yogurt and a blend of spices, imparts a rich taste and tender texture to the paneer. Paneer Tikka is often served with mint chutney and is a favorite among vegetarians and non-vegetarians alike.

Ingredients:

• For the Marinade:

  • 250g paneer (Indian cottage cheese), cut into cubes
  • 1 cup plain yogurt
  • 1 tablespoon lemon juice
  • 2 tablespoons ginger-garlic paste
  • 1 tablespoon red chili powder
  • 1 tablespoon turmeric powder
  • 1 tablespoon garam masala
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • Salt to taste
  • 2 tablespoons vegetable oil
  • 1 tablespoon chopped fresh coriander (optional)

• For the Skewers:

  • 1 bell pepper, cut into chunks
  • 1 onion, cut into chunks
  • 1 lemon, cut into wedges
  • Fresh coriander leaves for garnish

Instructions:

1. Prepare the Marinade:

   • In a large bowl, combine yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric powder, garam masala, cumin powder, coriander powder, salt, and vegetable oil. Mix well to form a smooth marinade.

2. Marinate the Paneer:

   • Add the paneer cubes to the marinade and coat them evenly. Cover the bowl and refrigerate for at least 1 hour, or overnight for best results.

3. Prepare the Skewers:

   • Preheat your grill or oven to 200°C (400°F). If using skewers, soak them in water for 30 minutes to prevent burning.
   • Thread the marinated paneer cubes onto the skewers, alternating with chunks of bell pepper and onion.

4. Cook the Paneer Tikka:

   • Place the skewers on the grill or in the oven. Grill or bake for about 15-20 minutes, turning occasionally, until the paneer is slightly charred and cooked through. Brush with a little oil if needed to keep the paneer from drying out.

5. Serve:

   • Remove the paneer tikka from the skewers and arrange on a serving platter. Garnish with fresh coriander leaves and lemon wedges. Serve with mint chutney or yogurt sauce.

Nutritional Information (per serving, approx. 200g):

• Calories: ~250-300 kcal
• Proteins: ~15-20g
• Carbs: ~10-15g
• Fiber: ~2-3g

Nutritional Summary:

Paneer Tikka is a high-protein dish, making it an excellent choice for those looking to increase their protein intake. The yogurt and spices in the marinade add flavor without significantly increasing the calorie count. The dish is relatively low in carbohydrates and fiber, which is typical for a protein-focused appetizer. Overall, Paneer Tikka is a nutritious and delicious option that is both filling and flavorfu