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Paneer Tikka

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A marinated paneer with Indian spices.













Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Low Carb


1 pound paneer
pressed farmers cheese
1 each onions
1 each green bell peppers
or red, diced
1 each tomatoes
2 tablespoons cilantro
fresh chopped
½ cup yogurt
1 teaspoon ginger
minced into a paste
1 teaspoon garlic
minced into a paste
2 teaspoon Tandoori Spice Mix
2 teaspoons Chaat Powder (Masala)
1 teaspoon cumin
½ teaspoon salt
to taste
1 x cayenne pepper
ground, to taste
1 tablespoon canola oil
or ghee


Prepare the marinade.

Peel and smash the garlic and mince. Add half the salt and mash into a paste using the back of a chefs knife. Do the same with the ginger.

Combine the garlic, ginger, cilantro, yogurt, tandoori spices, chaat masala spice blend, cumin and cayenne pepper in a small bowl.

Cut the paneer into ½ inch cubed.

Transfer the marinade into a zipper bag, add the paneer and coat. Zip closed and marinate in the refrigerator for at least 3 hours.

To prepare:

Remove the paneer cubes. Add the vegetables to the remaining marinade and toss to coat.

Heat 1 tablespoon of the oil in a large non-stick skillet until very hot.

Fry the paneer cubes on all sides until browned. Remove and set aside.

Add the onion to the skillet (add more oil if needed) and cook for about 5 minutes then add the remaining vegetables and cook for another 5 minutes until tender crisp.

Arrange the vegetables on a plate. Top with the paneer cubes.

Garnish with the cilantro and lemon slices.

Serve with hari chutney.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 124g (4.4 oz)
Amount per Serving
Calories 7055% of calories from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 313mg 13%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 6%
Sugars g
Protein 4g
Vitamin A 8% Vitamin C 51%
Calcium 6% Iron 3%
* based on a 2,000 calorie diet How is this calculated?


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