← NUTRITIONDinner
Paneer Tikka with Sautéed Vegetables
Paneer marinated and charred on a tawa, with vegetables and one roti. A vegetarian dinner that actually hits 36 g of protein.
- CALORIES
- 455 kcal
- PROTEIN
- 36 g
- CARBS
- 35 g
- FAT
- 20 g
- →150 g low-fat paneer, cubed
- →2 tbsp thick curd, 1/2 tsp ginger-garlic paste, 1/2 tsp red chilli, 1/4 tsp haldi, 1/2 tsp garam masala, lemon
- →1 capsicum and 1 onion, cut into squares
- →150 g sautéed vegetables on the side
- →1 tsp oil
- →1 roti (30 g atta)
- →Salt
- 01Marinate the paneer, capsicum and onion in the curd and spices for 20 minutes.
- 02Heat a tawa or grill pan hot with half the oil and cook the paneer and vegetables in a single layer, turning until charred on two sides — about 8 minutes.
- 03Sauté the side vegetables in the rest of the oil.
- 04Squeeze lemon over the paneer and serve with the roti.
An air fryer at 200°C for 10 minutes does this with no oil at all and saves about 40 kcal. Full-fat paneer adds roughly 130 kcal for the same protein.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.