Indian · snack, dinner
Paneer Tikka on a Grill Pan
Video by HomeCookingShow on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Grilled paneer with a spiced yoghurt marinade and plenty of capsicum: about 27 g of protein a skewer, rich in calcium, and more than a day's vitamin C, with no added sugar.
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Ingredients 20
Method
Tap a time to watch that step in the video.
- Whisk the curd with the turmeric, chilli powder, pepper, salt, coriander, cumin, garam masala, chaat masala, ginger-garlic paste, lemon juice and kasuri methi until smooth and creamy, then stir in the besan and corn flour. 0:52
- Put the capsicum and onion pieces in a large bowl with the paneer cubes, pour over the marinade and mix gently by hand, coating the paneer well without breaking it. 2:59
- Cover and marinate for 2–3 hours (in the fridge on a warm day), or overnight in the fridge. 3:57
- Thread the paneer, capsicum and onion onto skewers. Heat a grill pan or heavy tawa and grease it lightly with oil or ghee. 4:22
- Cook the skewers with a lid on for about 2 minutes, then turn and repeat, brushing with a little oil, until charred on all sides. 5:29
- Sprinkle with a little chaat masala and serve straight away, with mint chutney if you like. 6:20
Tip. The cook makes 5 skewers, one each as a starter; each is generous (about 520 kcal), so share one for a lighter snack. Use large paneer cubes so they don't break. Marinate the day before for a party.
The method is a summary in our words — the video shows every step.
One portion, 1 skewer (120 g paneer), gives you 1 of 5
Where the energy comes from one serve
- Net carbs 15%
- Protein 22%
- Fat 63%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High121%
109 mg a serve, mostly from yellow capsicum (35%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 High62%
1.5 µg a serve, mostly from paneer (80%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium High55%
719 mg a serve, mostly from paneer (80%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A High43%
384 µg a serve, mostly from paneer (63%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High42%
0.7 g a serve, mostly from neutral oil or ghee (74%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High31%
3.4 mg a serve, mostly from paneer (70%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High31%
17 µg a serve, mostly from paneer (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High27%
0.5 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source19%
2.9 mg a serve, mostly from neutral oil or ghee (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source17%
68 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source15%
62 mg a serve, mostly from paneer (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source12%
580 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source12%
2.2 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K Source12%
15 µg a serve, mostly from neutral oil or ghee (26%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Show the other 1
Vitamin D1%
0.2 µg a serve, mostly from paneer (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HomeCookingShow; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.