Dinner Ideas
Skillet Paneer Tikka with Salad
Restaurant-style tikka off a regular pan, no tandoor and no cream. Big flavour, light dinner, done in 20 minutes with the marinade made ahead.
590
kcal
35g
protein
31g
carbs
39g
fat
Per serving · makes 1 · 20 minutes
Ingredients
- •150 g full-fat paneer, thick cubes
- •Marinade: 3 tbsp hung curd, 1 tsp ginger-garlic paste, 1 tsp kashmiri chilli, 1/2 tsp turmeric, 1/2 tsp garam masala, salt, squeeze of lemon
- •1 capsicum + 1 onion, big chunks
- •1 tsp oil
- •Side: cucumber, tomato, and onion salad with lemon
Method
- 1.Coat the paneer and vegetables in the marinade. Rest at least 20 minutes (overnight is better).
- 2.Heat a pan with the oil until properly hot. Lay the paneer and vegetables in a single layer.
- 3.Let each side char 2 minutes before turning. Do not stir constantly; the char is the flavour.
- 4.Serve over the salad with lemon squeezed on top.
Coach’s note
Late dinner after work? This plus the salad sits light, so it will not wreck your sleep.
More dinner ideas
Recipes are pieces. Coaching is the plan.
Your calories, your protein target, and meals that fit your real week, reviewed by a coach who notices.