By: Ms. Apeksha Ekbote, Msc, RD, Chief Dietitian, NephroPlus

Grilled paneer with vegetables which can be eaten as a snack or main course

Servings - 5

Serving Size – 1/2

Ingredients:-

  • Paneer – 500 gms cubed
  • Green Capsicum – 1 (50gms)
  • Onion – 1 (50gms)
  • Tomato – 1 (50gms)
  • Refined oil – 3-4 tsp. for greasing
  • For marinade –
  • Hung curd – 100gms
  • Coriander powder – 1 tsp
  • Chilli powder – 1 tsp
  • Garam masala powder – 1 tsp
  • Lemon juice – ½ tsp
  • Ginger Garlic paste – 1 tsp
  • Cornflour – 1 tbsp.
  • Salt-1/4tsp or as per dieticians advice

Preparation: -

 Mix together the ingredients listed under “For Marinade” in a large glass mixing bowl. Mix all the marinade ingredients together thoroughly. Add the paneer, capsicum. Onions and tomatoes to the marinade.

  • Ensure that the vegetables and paneer are well coated with the marinade. Then cover the bowl with cling wrap and refrigerate for 1 hour.
  • Grease the bamboo skewers with oil slightly and arrange the paneer, onion, capsicum and tomato alternatively like a shashlik.
  • If your grilling it in an oven, pre heat the oven at 250 degrees centigrade and grill for 20-25 minutes. You can even grill them on a pan by greasing the pan with oil and rotating the shasliks every two minutes on medium flame. Serve hot

NUTRITIVE VALUE FOR ONE SERVING

Calories  151.7Kcal
Protein 7.2 gm
Sodium 73.3 mg
Potassium 178.2 mg
Phosphorus  187.3 mg