Tawa paneer tikka

Paneer tikka feels like a restaurant treat, but you can make it at home on a plain tawa, no oven and no skewers needed. Thick curd does the work of a tandoor marinade, and the paneer turns golden at the edges while staying soft inside. It makes a satisfying dinner that keeps you full without feeling heavy. Plan for 30 minutes of active time, plus at least 20 minutes for the paneer to sit in the marinade.

Why it helps

Paneer is one of the easiest vegetarian proteins in an Indian kitchen, and the curd in the marinade adds a little more. Protein at dinner keeps you satisfied through the evening, so late-night snacking has less pull. The capsicum and onion add crunch and fibre to the same pan. If you are trying to eat more protein, here are more high-protein Indian foods to rotate through the week.

Ingredients (serves 2)

• 200 g paneer, cut into thick cubes (about 1.5 katori)
• 1 capsicum, cut into square pieces
• 1 onion, cut into square petals
• 1/2 cup thick curd (hung curd if you have time)
• 1 teaspoon ginger-garlic paste
• 1/2 teaspoon turmeric
• 1 teaspoon red chilli powder (adjust to taste)
• 1 teaspoon coriander powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon kasuri methi, crushed
• Salt to taste
• Juice of half a lemon
• 2 teaspoons oil, for the tawa

Method

1. Whisk the curd in a bowl until smooth. Mix in ginger-garlic paste, turmeric, chilli powder, coriander powder, garam masala, kasuri methi, salt and lemon juice.
2. Gently fold in the paneer, capsicum and onion so every piece is coated. Cover and rest for 20 to 30 minutes. If you are ahead of time, an hour in the fridge is even better.
3. Heat a tawa on medium and brush it with 1 teaspoon of oil.
4. Place the paneer cubes and vegetables on the tawa in a single layer. Do not crowd them.
5. Let them sit undisturbed for 2 to 3 minutes so the marinade chars a little, then turn each piece.
6. Cook all sides until the edges are golden with light charred spots, adding the remaining oil if needed.
7. Finish with a squeeze of lemon and serve hot with green chutney and a side salad.

Make it your own

• Add mushroom or thick tomato wedges to the marinade along with the capsicum.
• Push the protein further by serving a katori of plain curd or a small bowl of dal alongside.
• For a family dinner, tuck the tikka into phulka rolls with sliced onion and chutney.

Enjoy it as part of the CurviCare Plate, and see why protein matters so much in protein for Indian women.