Paneer tikka makhani is a delicious dish that combines the flavors of paneer tikka (grilled paneer) with a creamy tomato-based Gravy. Here’s a recipe for paneer tikka makhani, followed by a discussion of its potential health benefits and considerations:
Ingredients:
For the Paneer Tikka:
– 250g paneer, cut into cubes
– 1 bell pepper, cut into chunks
– 1 onion, cut into chunks
– 1/2 cup yogurt
– 1 tablespoon ginger-garlic paste
– 1 tablespoon tikka masala powder
– 1 tablespoon lemon juice
– Salt to taste
– Skewers (if grilling)
For the Makhani Gravy:
– 2 tablespoons butter
– 1 onion, finely chopped
– 2 tomatoes, pureed
– 1/2 cup cream
– 1 tablespoon ginger-garlic paste
– 1 teaspoon red chili powder
– 1 teaspoon cumin powder
– 1 teaspoon coriander powder
– 1 teaspoon garam masala
– Salt to taste
– Fresh coriander leaves for garnish
Instructions:
1. In a bowl, mix together yogurt, ginger-garlic paste, tikka masala powder, lemon juice, and salt to make the marinade. Add paneer cubes, bell pepper chunks, and onion chunks to the marinade. Coat them well and let them marinate for at least 30 minutes in the refrigerator.
2. Preheat the oven to 200°C (400°F) or prepare a grill.
3. Thread the marinated paneer, bell pepper, and onion onto skewers. If using the oven, place the skewers on a baking tray lined with parchment paper. If grilling, place the skewers directly on the grill.
4. Grill or bake the skewers for about 15-20 minutes, turning them halfway through, until the paneer and vegetables are lightly charred and cooked through.
5. In a separate pan, heat butter over medium heat. Add finely chopped onion and sauté until translucent.
6. Add ginger-garlic paste and sauté for another minute until the raw smell disappears.
7. Add tomato puree, red chili powder, cumin powder, coriander powder, garam masala, and salt. Cook the mixture until the oil starts to separate from the sides of the pan.
8. Add cream to the sauce and stir well. Let it simmer for a few minutes until the sauce thickens slightly.
9. Add the grilled paneer tikka to the sauce and stir gently to coat the paneer with the gravy.
10. Garnish with fresh coriander leaves and serve hot with naan, roti, or rice.
Now, let’s discuss the potential health benefits and considerations of paneer tikka makhani:
1. **Protein**: Paneer (Indian cottage cheese) is a good source of protein, which is essential for muscle repair and growth, as well as overall health.
2. **Calcium**: Paneer is also rich in calcium, which is important for maintaining strong bones and teeth.
3. **Vegetables**: The bell peppers and onions used in paneer tikka makhani provide vitamins, minerals, and dietary fiber, which are beneficial for overall health and well-being.
4. **Tomatoes**: The tomato-based sauce used in makhani dishes contains lycopene, a powerful antioxidant that may help reduce the risk of certain chronic diseases.
5. **Spices**: The spices used in the marinade and sauce, such as ginger, garlic, cumin, coriander, and garam masala, not only add flavor but also offer potential health benefits, including anti-inflammatory and digestive properties.
6. **Dairy**: While paneer is a good source of protein and calcium, it is also high in saturated fat and cholesterol. If you’re watching your fat intake or have dietary restrictions, you may want to consume paneer tikka makhani in moderation or consider using a lighter alternative to cream in the sauce.
7. **Portion Size**: Like any rich and creamy dish, paneer tikka makhani can be high in calories. It’s essential to be mindful of portion sizes and balance it with other nutrient-dense foods as part of a well-rounded diet.
Overall, paneer tikka makhani can be enjoyed as part of a balanced diet, especially when paired with whole grains and plenty of vegetables. By using lean cooking methods and moderating portion sizes, you can savor this flavorful dish while still supporting your health goals.
