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Paneer Tikka
Makan Tengah Hari • Malaysia
How to Make Paneer Tikka (Traditional & Healthy Version)
Paneer Tikka is an iconic vegetarian dish, cherished in Malaysia's vibrant multicultural cuisine, especially within the North Indian communities. Made with cubes of fresh paneer marinated in aromatic spices, yogurt, and local ingredients like lemongrass and turmeric, this dish is grilled to perfection. The result is a smoky, flavorful meal that marries Indian tradition with Malaysian culinary influences. In Malaysia, Paneer Tikka is enjoyed during festive gatherings and family lunches, symbolizing unity and celebration of diverse flavors. Its rich taste, combined with the health-conscious preparation, makes it a standout lunch choice for vegetarians and those seeking lighter meals. The use of fresh herbs, vegetables, and local spices like kunyit (turmeric) and serai (lemongrass) adds a distinct Malaysian twist, making it both familiar and unique. Paneer Tikka’s versatility, ease of preparation, and adaptability to various dietary needs reflect the inclusive spirit of Malaysian cuisine.
Bahan-bahan(untuk 1 plate (about 6-8 cubes with vegetables))
- 200g Paneer (fresh cottage cheese)
- 1/2 cup Greek yogurt (low-fat, or biasa yogurt)
- 1 stalk Serai (lemongrass, finely chopped)
- 1/2 tsp Kunyit (turmeric powder)
- 1/2 tsp Cili merah (red chili powder)
- 1/2 tsp Garam masala (spice blend)
- 1/4 tsp Lada hitam (black pepper)
- 1 tbsp Jus limau nipis (lime juice)
- 1 tbsp Minyak zaitun (olive oil)
- 2 cloves Bawang putih (garlic, grated)
- 1/2 cup Capsicum (bell pepper, cut into cubes)
- 1/2 cup Bawang besar (red onion, cut into cubes)
- 2 tbsp Daun ketumbar (coriander leaves, chopped) - pilihan
Arahan
- 1
Cut paneer into 2cm cubes and set aside. Prepare capsicum and onion by cutting them into similar-sized pieces.
5 minutes
Keep paneer cubes uniform for even grilling.
- 2
In a mixing bowl, combine Greek yogurt, kunyit, cili merah, garam masala, lada hitam, jus limau nipis, minyak zaitun, bawang putih, and serai. Mix well to form a thick marinade.
5 minutes
Use low-fat yogurt for a lighter marinade.
- 3
Add paneer cubes, capsicum, and bawang besar to the marinade. Toss gently to coat evenly. Cover and refrigerate for at least 10 minutes.
10 minutes
Marinate longer for deeper flavor (up to 2 hours).
- 4
Thread paneer, capsicum, and bawang besar onto skewers, alternating pieces for color and flavor.
2 minutes
Soak wooden skewers in water to prevent burning.
Kenapa hidangan ini sihat
This Paneer Tikka recipe is a healthy choice for lunch as it uses low-fat dairy, minimal oil, and incorporates nutrient-rich local vegetables. The grilling method reduces fat content compared to deep-frying. Malaysian spices like kunyit and serai provide anti-inflammatory benefits, while the high protein content helps maintain energy and fullness. It’s suitable for vegetarians and easily adaptable for lower calorie or diabetic-friendly diets.
Paneer Tikka is rich in protein from paneer and Greek yogurt, supporting muscle repair and satiety. The use of olive oil, lemongrass, and turmeric adds heart-healthy fats and antioxidants. Capsicum and onions supply fiber, vitamins C and A, and minerals. With minimal oil and fresh vegetables, this dish fits well into calorie-conscious diets, offering balanced macros and micronutrients.
Petua
- 💡Tip 1: Marinate paneer longer for deeper, richer flavor.
- 💡Tip 2: Use a grill pan for authentic char and smokiness.
- 💡Tip 3: Add a few pandan leaves to the grill for a subtle Malaysian aroma.
Penyimpanan & hidangan
Store leftover Paneer Tikka in an airtight container in the fridge for up to 2 days. Reheat on a grill pan or oven to maintain texture. Do not freeze as paneer may lose its firmness.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 150.0 kcal |
