Paneer Tikka Masala: A High Protein Diet

Significance of consuming protein in our daily life

Diets And Recipes, Expert Opinion
February 27, 2020

Paneer Tikka Masala: A High Protein Diet

Paneer Tikka Masala is a delicious restaurant style gravy dish which is made by simmering paneer tikka in a spicy onion tomato based gravy. It is a dish rich in protein and can be easily made at home. Here is how to make Paneer Tikka Masala Recipe.

Paneer Tikka Masala served in a bowl.

Today, let us talk about something which is very important for our body, “Protein Intake”.

As we all know protein plays an important role in the growth of our body, as it improves muscle health, increases metabolism, builds tissues and repairs bones.

We should make sure that we consume food items which are high in protein on the daily basis.

And therefore, this year, on the occasion of the 71st Republic day in India, let me introduce you to a national health awareness campaign “Right to Protein”.

Republic Day is one of the most important days for India as the constitution came into existence this day.

It is also the day when government make all the necessary amendments and comes up with new rights and policies to improve the well-being of the nation.

So, what can be a better day to tell you about ‘Protein’ – which is so important yet overlooked, with 73% of diets in urban India being protein deficient.

You must be wondering what is “Right To Protein”? It is an initiative where a nation-wide health advocacy campaign aims at giving individuals their right to consume protein.

This campaign has launched an online general ‘protein calculator’, which will help Indians across different age-groups, to track down their daily protein intake and make necessary amendments in their everyday diet.

This “Protein-O-Meter” will ask you basic questions regarding your body profile, type of lifestyle and kind of meals consumed during the entire day.

It will then calculate the average proteins required against the amount consumed an any given day, specifically for you.

Not only this, the website will also provide you the necessary information on protein-rich foods, healthy habits, and tips.

Here is the link to Protein-O-Meter and Protein Index, www.righttoprotein.com/protein-o-meter/

As much as I like to cook, I always focus on what ingredients are being used in my recipes and do those ingredients fulfill the necessary protein requirements.

I also make sure that my meals include protein, as I have a teenage son and it is very important for his overall growth.

Paneer being my favourite ingredient which is very rich in protein, I am making a Paneer Tikka Masala today, which is one of his favourites too.

So without wasting any time, let’s dive into the recipe of Paneer Tikka Masala, so that even you can make it for your meals and include protein in your diet.

Paneer Tikka Masala is one of the famous North Indian Paneer dishes that is perfect for a simple lunch or dinner at home or a big occasion.

One more advantage of making this dish at home is that you can also make some Paneer Tikka for snacks or sides.

It is a win-win situation. Make this restaurant-style Paneer Tikka Masala at home with this easy recipe. I can assure you it is finger licking good and all your guests and family members are going to love it.

What is Paneer Tikka Masala?

Paneer Tikka Masala is a marinated, grilled cottage cheese (paneer) and vegetable skewer dunked in a rich onion tomato gravy.

Marinate chunks of paneer and vegetable (onion and bell peppers) in spiced hung curd and grill it on a tawa, grill pan, barbecue or in an oven.

To make restaurant-style paneer tikka masala at home, use Kashmiri red chilli powder, which renders a beautiful colour to paneer tikka without adding any artificial colours.

Paneer Tikka Masala Gravy

Paneer tikka masala gravy is a rich, spicy gravy, unlike paneer butter masala. It has a sweet yet spicy flavour, which is perfect to be served with naan or lachha paratha.

The gravy is made with onions and tomatoes simmered with whole spices to get the best flavour.

Can you freeze Paneer Tikka Masala?

Yes, you can freeze the marinated paneer tikka masala. It is recommended that you freeze the paneer tikka and the gravy separately.

Marinate the paneer and vegetables and marinate them before grilling.

Put them in a Ziploc or freezer safe bags and freeze for up to 3-4 days.

Freeze the gravy separately in freezer-safe bag or container for 2-3 months.

Once you are ready to serve, just thaw the paneer and gravy at room temperature for 3-4 hours.

Grill the paneer and vegetables, warm the gravy and then mix the two.

Tips to restaurant-style Paneer Tikka Masala

Use ripe and red tomatoes to get the sweetness and avoid the sour unripe tomatoes.

Make fresh paneer at home, if possible. Use fresh hung curd to marinate.

Adding Kashmiri Red Chilli Powder in place of regular chilli powder gives a nice colour to the gravy without making it too spicy.

Paneer Tikka Masala Recipe Step By Step

For Paneer Tikka:

Mix all the ingredients for the marinade in a big bowl and whisk properly.

marinade ingredients mixed in a bowl.

Now add paneer cubes, onions and capsicum to the marinate and mix gently to cover all the chunks properly. Cover it and refrigerate for at least 2 hours.

paneer cubes, capsicum and onion mixed with the marinade.

Thread the paneer, onion and capsicum on skewers and grill on a grill pan or tandoor or barbeque till done and slightly blackened. Apply little oil while grilling.

Paneer cubes, capsicum and onion threaded on skewers.

Once done, keep aside.

Grilled well.

For the gravy:

Heat oil and ghee in a pan. When the oil is hot, add all the whole spices – cloves, black peppercorn, black cardamom and cinnamon, and fry for a few seconds.

Whole spices added in hot oil.

Add grated onion to the spice mix and fry till slightly browned.

Grated onion added in the pan.

Now add ginger garlic paste and fry till onions are nicely browned.

Ginger garlic paste added in the pan.

Once the onions are golden brown, add grated tomato and tomato puree and simmer for 2-3 minutes to let the spices infuse their flavor.

Grated tomato and tomato puree added in the pan.

Add the leftover marinade from the paneer tikka, red chilli powder, turmeric powder and salt to taste and cook for a few minutes.

Leftover marinade and spice powders added in the pan.

Add a half cup of water to get the right consistency and add the grilled vegetables. Cook for 3-4 minutes till oil starts separating.

Water and grilled vegetables added in the pan.

Now add honey, lemon juice, fresh cream and kasuri methi and cook for a minute.

Honey, lemon juice, kasuri methi and fresh cream added in the pan.

Your Paneer Tikka Masala is ready to be served.

eady paneer tikka masala.

Paneer Tikka Masala Recipe

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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