No Oil Paneer Tikka – Healthy Snack

Step 1: Prepare Paneer (Optional Fat-Free Method)

To make fat-free paneer, boil milk, let it cool down, and then refrigerate it overnight. The next morning, remove the cream layer from the milk. This fat-free milk can then be used to make curd or paneer.

Step 2: Cut Paneer and Vegetables

Cut the paneer into desired cubes. Prepare the vegetables: separate the layers of the onion, remove the pulp from the tomato and cut it into pieces, and cut the capsicum into similar-sized pieces.

Step 3: Prepare the Marinade

In a bowl, add 2 tablespoons of thick or hung curd. Then add a pinch of turmeric, 1 teaspoon of Kashmiri chili powder (for color), 1/4 teaspoon of black pepper, 1 tablespoon of ginger-garlic-chilli paste (using a 2:1 ratio of garlic to ginger & chilli), salt to taste, 1 teaspoon of pickle masala or Schezwan sauce, 1 teaspoon of Kasthuri methi, 1 teaspoon of coriander leaves, and 1 tablespoon of roasted gram flour or sattu. Squeeze the juice of half a lemon into the mixture.

Step 4: Marinate Paneer and Vegetables

Add the cut paneer, onion, tomato, and capsicum to the prepared marinade. Mix everything thoroughly with your hands, ensuring all pieces are well coated with the marinade.

Step 5: Skewer the Tikka

Thread the marinated paneer and vegetables onto skewers, alternating between paneer and different vegetables.

Step 6: Cook the Paneer Tikka on Tawa

Heat a non-stick tawa (or cast iron tawa). Lightly grease the tawa with a few drops of oil using a brush. Place the skewers on the tawa and cook on low heat for about 7-8 minutes, turning occasionally to cook evenly from all sides until golden brown and slightly charred.

Step 7: Alternative Cooking Methods (Air Fryer/Microwave)

Alternatively, you can cook the paneer tikka in a microwave or air fryer. Preheat to 180°C and cook for 10 minutes, turning halfway through.

Step 8: Serve

Once cooked, remove the paneer tikka from the skewers and serve hot. It can be enjoyed as a snack or as part of a meal with two rotis and plain dal or curd.

• To make fat-free paneer: Boil milk, let it cool down, refrigerate overnight, then remove the cream from the milk. Use this fat-free milk for making curd and paneer.

• This dish is suitable for dieting.

• Serve with two rotis and plain dal (without tempering) or curd for a complete meal.

• Cook on a cast iron tawa or a regular roti tawa if a non-stick pan is not available.

• Use toothpicks instead of metal skewers if preferred.