Paneer Tikka Pulao Recipe

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Paneer Tikka Pulao
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Ingredients
22
Count
Nutrition
174
Calories
Total time
35
Minutes
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Ingredients:

  • 1 1/2 cups panir, cut into 50 mm. (2-inch)
  • 1/2 cup red capsicum , cut into 50 mm. (2-inch)
  • 1/2 cup onion, cut into thick wedges
  • 1/2 cup thick curds
  • 1/2 tsp bengal gram flour (besan)
  • 1/2 tsp kasuri methi (dried fenugreek leaves)
  • 1/2 tsp garam masala
  • 2 tbsp mustard oil
  • 1 1/2 cups long- grain rice
  • 1/2 tsp cumin seed ( jeera)
  • 2 cloves (laung)
  • 1 bay leaf (tejpatta)
  • 1 inch cinnamon stick (25 mm dalchini)
  • 1 tbsp oil
  • 2 tbsp oil
  • 1 sprig mint

Directions:

  1. •For the paneer tikkas:.
  2. Combine the curds, gram flour, ginger paste, garlic paste, chilli powder, kasuri methi, garam masala, coriander, salt and 1 tablespoon of mustard oil and mix well to prepare a marinade.
  3. Add the paneer, onions and capsicum to it and keep aside for 10 to 15 minutes.
  4. Arrange the paneer, onions and capsicum on 4 skewer sticks.
  5. Heat 1 tablespoon of oil on a non-stick tava (griddle) and sauté the paneer tikkas till they are lightly browned on all sides (approx. 4 to 5 minutes). Remove from the skewer and keep aside.
  6. •For the rice:.
  7. Clean, wash and soak the rice for approx.15 minutes. Drain and keep aside.
  8. Heat the oil in a heavy bottom pan, add the cumin seeds, cloves, bay leaf and cinnamon and stir.
  9. When the cumin seeds crackle, add the rice and salt and sauté for 2 minutes.
  10. Add 3 cups of hot water. Cover and cook over a low flame for 10 to 15 minutes till the rice is cooked. Separate each grain of rice very lightly with a fork and keep aside.
  11. •How to proceed:.
  12. Heat the oil in a non-stick pan.
  13. Add the paneer tikkas and rice and mix together very lightly. Cook till the rice is hot.
  14. Garnish with the sprig of mint and serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 173.91 Kcal (728 kJ)
Calories from fat 157.45 Kcal
% Daily Value*
Total Fat 17.49g 27%
Sodium 34.36mg 1%
Potassium 149.41mg 3%
Total Carbs 4.13g 1%
Sugars 1.6g 6%
Dietary Fiber 1.59g 6%
Protein 0.92g 2%
Vitamin C 6.6mg 11%
Iron 0.8mg 4%
Calcium 23mg 2%
Amount Per 100 g
Calories 199.45 Kcal (835 kJ)
Calories from fat 180.57 Kcal
% Daily Value*
Total Fat 20.06g 27%
Sodium 39.41mg 1%
Potassium 171.35mg 3%
Total Carbs 4.74g 1%
Sugars 1.84g 6%
Dietary Fiber 1.83g 6%
Protein 1.05g 2%
Vitamin C 7.5mg 11%
Iron 0.9mg 4%
Calcium 26.4mg 2%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.6
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free

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