Enameled cast iron skillet from @healthychoices_in
( because healthy eating requires not only healthy
ingredients but also a healthy cookware ).
Produce
1 Bay leaf
1 3/4 tsp Chili pepper, powder
1 1/2 tsp Coriander, powder
2 tbsp Coriander
2 1/2 Onion
Refrigerated
3/4 cup Curd, thick
Canned Goods
2 cup Tomato puree
Condiments
1 1/3 tbsp Ginger garlic spread
2 tsp Lemon juice
Baking & Spices
2 tbsp Besan / gram flour, roasted
1/2 inch Cinnamon
3 Cloves
2 tsp Fenugreek
3/4 tsp Garam masala
1/4 tsp Pepper, powder
2 Pods cardamom
1 1/2 tsp Salt
1/2 tsp Turmeric
Oils & Vinegars
8 tsp Vegetable oil
Nuts & Seeds
3/4 tsp Cumin, powder
1 tsp Cumin
Dairy
14 cubes Paneer
Liquids
1 cup Water
Other
¼ tsp ajwain / carom seeds
½ capsicum (cubed)
INSTRUCTIONS
How To Marinate Paneer:
1. Firstly, In A Large Bowl Take ¾ Cup Curd, ¼ Tsp Turmeric, ¾ Tsp Chilli Powder, ¼ Tsp Cumin Powder, ½ Tsp Coriander Powder, ¼ Tsp Pepper Powder And ½ Tsp Garam Masala.
2. Also Add ¼ Tsp Ajwain, ½ Tsp Salt, 1 Tsp Kasuri Methi, 2 Tbsp Besan And 2 Tsp Oil.
3. Further, Add 2 Tsp Lemon Juice And 1 Tbsp Ginger Garlic Paste. Mix Well Making Sure Everything Is Well Combined.
4. Now Add ½ Capsicum, ½ Onion And 14 Cubes Paneer.
5. Mix Well Making Sure Everything Is Well Combined.
6. Cover And Refrigerate For 1 Hour To Marinate.
7. After 1 Hour, Insert Into Skewer And Grill Until Golden Brown.
How To Prepare Curry For Paneer Tikka:
1. Firstly, In A Large Kadai Heat 2 Tbsp Oil. Add 1 Bay Leaf, ½ Inch Cinnamon, 2 Pods Cardamom, 3 Cloves And 1 Tsp Cumin. Saute Until The Spices Turn Aromatic.
2. Add 2 Onion And 1 Tsp Ginger Garlic Paste. Saute Until The Onions Turn Golden Brown.
3. Keeping The Flame On Low, Add ¼ Tsp Turmeric, 1 Tsp Chilli Powder, 1 Tsp Coriander Powder, ½ Tsp Cumin Powder And 1 Tsp Salt.
4. Saute Until The Spices Turn Aromatic.
5. Further, Add 2 Cup Tomato Puree And Cook Well.
6. Cook Until The Oil Separates From The Sides.
7. Now Add Leftover Marination Mixture And Cook On Low Flame.
8. Make Sure To Stir Continuously And Cook Until The Oil Separates From The Sides.
9. Further, Add 1 Cup Water And Mix Adjusting The Consistency As Required.
10. Add In Prepared Paneer Tikka And Mix Gently.
11. Cover And Simmer For 2 Minutes, Or Until The Flavours Are Absorbed Well.
12. Now Add ¼ Tsp Garam Masala, 1 Tsp Kasuri Methi And 2 Tbsp Coriander. Mix Well.
13. Finally, Enjoy Paneer Tikka Masala With Tandoori Roti Or Naan.
NUTRITION
Calories: 189kcal
Carbohydrates: 20g
Protein: 7g
Fat: 10g
Saturated Fat: 1g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 5g
Trans Fat: 1g
Sodium: 752mg
Potassium: 676mg
Fiber: 5g
Sugar: 9g
Vitamin A: 1216IU
Vitamin C: 36mg
Calcium: 109mg
Iron: 4mg