Description (Weight-loss Paneer Tikka – Low-Fat, High Protein)
This light and healthy Weight-Loss Paneer Tikka is made using low-fat paneer, hung curd, and minimal oil, keeping calories controlled while giving you a solid 30 g protein. Fresh veggies, roasted besan, lemon juice, and spices make it tangy, smoky, and perfect for lunch, dinner, or a high-protein snack. Ideal for fat loss while keeping taste on point!
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🥗 Ingredients
Low-fat paneer – 100 g
Low-fat hung curd – 50 g
Shimla mirch (capsicum) – 1
Tomato – 2
Onion – 1
Mustard oil – 1 tsp
Ginger paste – 1 tsp
Garlic paste – 1 tsp
Roasted besan – 1 tbsp
Green chilli – 2 (finely chopped)
Chaat masala – 1 tsp
Red chilli powder – as per taste
Lemon juice – 1 tbsp
Salt – as per taste
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🔥 Procedure
1️⃣ Prepare the marinade
In a bowl add: hung curd, ginger paste, garlic paste, mustard oil, roasted besan, green chilli, chaat masala, red chilli powder, salt, and lemon juice.
Mix into a smooth paste.
2️⃣ Add paneer + veggies
Cut paneer into cubes.
Chop capsicum, tomato, and onion into tikka-size pieces.
Add everything to the marinade and coat well.
3️⃣ Rest the mixture
Marinate for 20–30 minutes (longer = better flavour).
4️⃣ Cook
Option A – Air fryer:
Preheat to 180°C and cook for 10–12 minutes, flipping once.
Option B – Tawa:
Heat a non-stick tawa, lightly brush with a few drops of oil.
Cook paneer + veggies on medium flame until golden on all sides.
Option C – Oven:
Bake at 200°C for 12–15 minutes.
5️⃣ Serve
Sprinkle a little chaat masala + lemon juice.
Serve hot with mint chutney.