lunchdinnersnack
Grilled Paneer Tikka Salad Bowl
Marinated paneer cubes grilled with colorful peppers and onions, served over a bed of greens and cucumber raita. Restaurant-style at home, diabetes-friendly.
Prep 15 mins + 30 mins marination
Cook 10 mins
Serves 2
GI: Very Low
Ingredients
0 / 14 checked
NUTRITION PER SERVING
Calories
320 kcal
Protein
19g
Carbs
12g
Fiber
4g
Fat
22g
YOUR SHOPPING LIST (14)
- • 200g paneer, cut into 1.5 inch cubes
- • 1 large onion, cut into petals
- • 1 green and 1 red capsicum, cut into squares
- • 1/2 cup thick hung curd (or Greek yogurt)
- • 1 tbsp besan (gram flour)
- • 1 tsp ginger-garlic paste
- • 1 tsp Kashmiri red chili powder
- • 1/2 tsp turmeric
- • 1 tsp garam masala
- • 1 tsp kasuri methi, crushed
- • 1 tbsp lemon juice
- • 1 tbsp oil
- • Salt to taste
- • For serving: mixed salad greens, cucumber slices, mint-coriander chutney, lemon wedges
Step-by-step Instructions
- 1In a bowl, whisk together hung curd, besan, ginger-garlic paste, all spices, lemon juice, oil, and salt to make a thick marinade.
- 2Add paneer cubes, onion petals, and capsicum. Toss gently to coat. Marinate at least 30 mins (or up to 4 hours in fridge).
- 3Preheat oven to 220°C / 425°F (or use air fryer at 200°C). Thread paneer and veggies alternately on skewers (soak wooden skewers 20 mins first).
- 4Place skewers on a lined baking tray. Grill/bake 8-10 mins, turning once halfway, until edges are charred and golden.
- 5Alternatively, cook on a hot tawa or non-stick pan, turning frequently until well browned.
- 6Serve immediately over a big bowl of salad greens with cucumber, a dollop of mint chutney or raita, and extra lemon.
DR. MEERA’S TIP
Besan in the marinade helps it stick and adds a nice crust. For lower fat, use low-fat paneer and reduce oil in marinade. The veggies add volume and fiber. This is a great party recipe that everyone will love.
Blood sugar note: One of the lowest GI meals possible. The protein from paneer + fat from marinade + fiber from salad = almost zero blood sugar impact. Perfect for special occasions or when you want something indulgent without the guilt.