Directions:
- To prepare the low fat paneer, put the milk to boil in a broad pan.
- Once it starts boiling, add the low-fat yoghurt and mix well.
- Remove from heat and stir gently until the milk curdles.
- Strain and tie the curdled milk in a muslin cloth. Hang for 30 minutes to allow the whey to drain out.
- Use in the recipe as required later.
- Note: If the milk has not curdled completely in step 2, allow it to boil once more.
- Secondly, if you want firm paneer, cover the block with a heavy weight to compress the paneer. This way you can cut cubes later from the paneer. This is what I do.
- Clean, wash and soak the lentils overnight or atleast for 45 minutes before proceeding.
- Drain completely.
- Combine the lentils with 2 cups of water and pressure cook till the lentils are soft and slightly over cooked, but not mashed(about 2 whistles).
- Drain the lentils and discard any extra water. Using a mortar and pestle, coarsely pound the lentils.
- Combine this coarsely pounded masoor paste with the remaining ingredients and mix well in a mixing bowl.
- Divide the mixture into 6 equal parts.
- Shape each into an even round-sized flat piece.
- Heat a non-stick griddle(tawa) and cook each tikki on high heat using a little oil until both sides are golden brown.
- Serve hot.
- Note: The discarded masoor dal water can be used to make rotis dough as it is full of nutrients or may be had as a soup with a pinch of pepper to clear a sore throat. I've tried this and it works like a charm besides giving me strength!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 61.91 Kcal (259 kJ) | ||
| Calories from fat | 13.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.54g | 2% | |
|---|---|---|---|
| Cholesterol | 4.36mg | 1% | |
| Sodium | 52.59mg | 2% | |
| Potassium | 168.31mg | 4% | |
| Total Carbs | 7.56g | 3% | |
| Sugars | 4.36g | 17% | |
| Dietary Fiber | 1.2g | 5% | |
| Protein | 4.06g | 8% | |
| Vitamin C | 2mg | 3% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 35.6mg | 198% | |
| Calcium | 133.2mg | 13% | |
| Amount Per 100 g | |||
| Calories | 45.55 Kcal (191 kJ) | ||
| Calories from fat | 10.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.13g | 2% | |
|---|---|---|---|
| Cholesterol | 3.2mg | 1% | |
| Sodium | 38.69mg | 2% | |
| Potassium | 123.82mg | 4% | |
| Total Carbs | 5.56g | 3% | |
| Sugars | 3.2g | 17% | |
| Dietary Fiber | 0.88g | 5% | |
| Protein | 2.99g | 8% | |
| Vitamin C | 1.5mg | 3% | |
| Vitamin A | 0.2mg | 10% | |
| Iron | 26.2mg | 198% | |
| Calcium | 98mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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