Reduced-Fat Paneer Tikka Masala
A healthier take on the creamy, spicy Indian classic.
⏱️ 60 min🍽️ Serves 1
🔥 380 kcal💪 28g protein🍚 32g carbs🥑 16g fat🌾 7g fibreper serving
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servings
Ingredients
- 🧀300 g paneer, cubed
- 🍦150 g plain low-fat yogurt
- 🧅1 red onion, finely chopped
- 🫑1 bell pepper, diced
- 🍅2 tomatoes, pureed
- 🫚1 inch ginger, grated
- 🧄3 garlic cloves, minced
- 🌶️1 tsp garam masala
- 🧡1 tsp turmeric powder
- 🌰1 tsp cumin powder
- 🌶️½ tsp chilli powder
- 🥫2 tbsp tomato paste
- 🍲½ cup vegetable broth
- 🌿1 tbsp fresh coriander, chopped
Pro tips
- For extra smoky flavor, char the paneer directly over a flame or under a broiler after marinating.
- Adjust chili powder to your spice preference; for less heat, omit it or use paprika.
- If you prefer a smoother gravy, blend the onion-tomato mixture before adding paneer.
- Using homemade paneer can significantly reduce fat and improve texture.
Method
- 1Marinate paneer cubes in low-fat yogurt, 1/2 tsp turmeric, and 1/2 tsp chilli powder for 15 minutes.
- 2Heat a non-stick pan over medium heat. Sauté the marinated paneer until lightly golden on all sides. Remove and set aside.
- 3In the same pan, add a splash of oil (if needed) and sauté onion until translucent. Add ginger and garlic and cook for 1 minute until fragrant.
- 4Stir in the remaining turmeric, cumin, garam masala, and chilli powder. Cook for 30 seconds, stirring constantly.
- 5Add tomato puree and tomato paste. Cook for 5-7 minutes, stirring occasionally, until the mixture thickens and oil starts to separate.
- 6Pour in the vegetable broth and bring to a simmer. Cook for 5 minutes to allow flavors to meld.
- 7Gently fold in the sautéed paneer and diced bell pepper. Simmer for another 5-7 minutes until the bell pepper is tender-crisp.
- 8Garnish with fresh chopped coriander before serving hot with brown rice or whole wheat naan.