Recipes · Indian · Grilled Dishes
Paneer Tikka (Indian Grilled Marinated Cheese)
One serving has 605 kcal and 27 g protein, and at least a fifth of a woman's daily need of cobalamin (170%), phosphorus (116%), riboflavin (102%), calcium (97%), vitamin C (77%) and pyridoxine (54%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (297 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 150 g Paneer
- 40 g Yogurt, plain
- 40 g Bell pepper, red, raw
- 40 g Onions, raw
- 4 g Ginger, fresh
- 4 g Garlic, raw
- 1 g Chili powder
- 0.3 g Turmeric
- 1 g Curry powder
- 5 g Lemon juice
- 10 g Vegetable oil
- 1.3 g Salt
Method
- Cut the paneer, bell pepper and onion into similarly sized chunks.
- Whisk the yogurt with the ginger, garlic, chili powder, turmeric, curry powder, lemon juice, oil and salt into a smooth marinade.
- Toss the paneer and vegetables in the marinade and let sit at least 30 minutes.
- Thread onto skewers, alternating paneer and vegetables.
- Grill or broil over high heat 8-10 minutes, turning occasionally, until the vegetables char lightly at the edges and the paneer is warmed through.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 605 kcal | 29% |
| Carbohydrates | 45.4 g | |
| Water | 180 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 26.7 g | 56% |
| Tryptophan | 0.02 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.2 g | |
| Lysine | 0.18 g | |
| Methionine | 0.05 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.13 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.17 g | |
| Histidine | 0.06 g | |
| Fat | 35.1 g | |
| Monounsaturated | 7.8 g | |
| Polyunsaturated | 6.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6.1 g | |
| Saturated | 16 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 92.2 mg | |
| Calcium | 973 mg | 97% |
| Copper | 0.08 mg | 9% |
| Iron | 0.91 mg | 5% |
| Magnesium | 108 mg | 35% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 810 mg | 116% |
| Potassium | 1,372 mg | 29% |
| Selenium | 16.3 µg | 30% |
| Sodium | 833 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 1.1 mg | 102% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 31.3 µg | 8% |
| Cobalamin (vitamin B12) | 4.1 µg | 170% |
| Choline | 144 mg | 34% |
| Vitamin A | 321 µg | 46% |
| Vitamin C | 57.6 mg | 77% |
| Vitamin D (D2 + D3) | 0.8 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 25 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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