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Panner Tikka Masala

by Rishabh Gupta 06 May 2022
Panner Tikka Masala - Healthy Choices

Enameled cast iron skillet from @healthychoices_in

( because healthy eating requires not only healthy

ingredients but also a healthy cookware ).


1 Bay leaf

1 3/4 tsp Chili pepper, powder

1 1/2 tsp Coriander, powder

2 tbsp Coriander

2 1/2 Onion


3/4 cup Curd, thick

Canned Goods

2 cup Tomato puree


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


14 cubes Paneer


1 cup Water


¼ tsp ajwain / carom seeds

½ capsicum (cubed)


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.


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

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