Paneer and Mushroom nutrition facts
Paneer (Indian cottage cheese) is an excelent source of calcium and protein. It has been regarded as a health food in Ayurved. This versatile milk product has an amazing capacity to blend with different spices and vegetables. It is an integral part of the Indian cuisine and is used for making starters, main course as well as desserts.
100 gms of paneer provides:
Protein - 18.3 gms, Calcium - 208 mgs, Phosphorous - 138 mg, Minerals - 2.6 gms, Carbohydrates - 1.2 gms, Energy - 265 kcal, Fat - 20.8 gms, .
Mushrooms are also a great source of nutrition. They are high in dietary fibre and protein. They are a good source of three essential B-vitamins: riboflavin, niacin and pantothenic acid. They are rich in potassium, an element that helps regulate blood pressure, helps keep the right balance of water in fat and muscle tissues, and helps ensure the proper functioning of cells.
They are an ideal health food. Five medium mushrooms contain only 20 calories, 3 grams of carbohydrate, and are virtually fat free.
Here's a classic Indian recipe that combines these two fantastic nutritious foods in an oil free, mouthwatering recipe!
100 gms of paneer provides:
Protein - 18.3 gms, Calcium - 208 mgs, Phosphorous - 138 mg, Minerals - 2.6 gms, Carbohydrates - 1.2 gms, Energy - 265 kcal, Fat - 20.8 gms, .
Mushrooms are also a great source of nutrition. They are high in dietary fibre and protein. They are a good source of three essential B-vitamins: riboflavin, niacin and pantothenic acid. They are rich in potassium, an element that helps regulate blood pressure, helps keep the right balance of water in fat and muscle tissues, and helps ensure the proper functioning of cells.
They are an ideal health food. Five medium mushrooms contain only 20 calories, 3 grams of carbohydrate, and are virtually fat free.
Here's a classic Indian recipe that combines these two fantastic nutritious foods in an oil free, mouthwatering recipe!
The glorious Paneer-Mushroom tikka!!
Be creative
You can use many other veggies along with paneer and mushrooms. Tomatoes, cucumbers, potatoes.... use your imagination and let your taste buds suggest!
Paneer Mushroom Tikka
You ought to love it......
- Serves: 4-6
- Prep Time: 1.5 hrs
- Total Time: 1 hr 50 minutes
Paneer mushroom tikka is an oil free recipe. The charred outer surface and the still juicy and soft inside make it a 'melt-in-the-mouth' experience. It's an original tandoori recipe straight from the clay lined ovens of India! It's best made on a barbecue grill; but you can even use your oven and treat yourself to this amazing starter.
Ingredients
- Fresh paneer - 250gms (1/2" cubed)
- Fresh button mushrooms - 250 gms (stems removed)
- Capsicum - 2 (cut into large pieces)
- Shallots - 10 pieces (slit into quarters if using any other medium sized onions)
- Curd - 6 tbsp (hung/drained)
- Ginger garlic paste - 1 tbsp
- Fresh coriander leaves - 1 cup (15-20 springs)
- Fresh mint leaves - 1/4 cup (5 springs)
- Green chillies - 2-3 (optional but recommended)
- Cumin powder - 1 tsp
- Garam masala - 1/2 tsp (optional)
- Salt - to taste
Instructions
Make a fine paste of coriander, mint and green chillies.
Mix curd, coriander-mint paste, ginger garlic paste, cumin powder and salt in a large bowl.
Add paneer, capsicum, onions and mushrooms (heads and stems) to this marinade and mix well.
Be careful that you do not break paneer cubes while mixing.
Leave this for about an hour. If the climate is hot, keep it in refrigerator.
Arrange marinated paneer, mushroom, onions and capsicum on skewer rods. You can even put them in a greased baking tray.
Grill at 275 degrees centigrade (or the maximum your oven can reach) for about 20 minutes
The veggies and paneer should get golden brown (almost charred).
If you are using baking tray make sure to turn paneer and mushroom pieces upside down, half way through grilling.
The best way to grill paneer tikka is on a barbecue grill.
Just keep turning the loaded skewer rods till you get the desired colour.
Serve hot with fresh green chutney!!
Mix curd, coriander-mint paste, ginger garlic paste, cumin powder and salt in a large bowl.
Add paneer, capsicum, onions and mushrooms (heads and stems) to this marinade and mix well.
Be careful that you do not break paneer cubes while mixing.
Leave this for about an hour. If the climate is hot, keep it in refrigerator.
Arrange marinated paneer, mushroom, onions and capsicum on skewer rods. You can even put them in a greased baking tray.
Grill at 275 degrees centigrade (or the maximum your oven can reach) for about 20 minutes
The veggies and paneer should get golden brown (almost charred).
If you are using baking tray make sure to turn paneer and mushroom pieces upside down, half way through grilling.
The best way to grill paneer tikka is on a barbecue grill.
Just keep turning the loaded skewer rods till you get the desired colour.
Serve hot with fresh green chutney!!
Soak before you poke!
If using wooden skewers, soak them in cold water for about 15-20 minutes before using. This will prevent them from burning.
Hung/drained curd
Can't get it.... let's make it!
Take normal curd.Place a few dollops of it (a few more than what the recipe calls for) in the centre of a clean muslin cloth or a thin kitchen towel.
Gather the corners of the muslin cloth and secure tightly.
Now lift this bag up. It'll be like a triangle with curd at its bottom.
Now hang this from a tap or into a pot in a manner that the part with curd doesn't touch any surface.
Let all the water drip off. It 'll take about 30 minutes.
When all water is drained, your hung curd is ready!
Some linking joints!!
Find out more about tikka and see how popular it is.... Hundreds of blogs with thousands of recipes!!
- The skillet / griddle version.
- Excellent if you don't have an oven or grill.
- http://chefinyou.com/2008/12/tandoori-paneer-kebabs-aromatic-and-palatable/
- Learn with pictures.
- This one's with pictorial description!
- http://www.myspicykitchen.net/2010/02/18/paneer-tikka-kebab/
- The pan fried one.
- It has just paneer and it's made in a pan!
- http://www.cookatease.com/pan-fried-paneer-tikka
- The fried version!
- Well, this is contrary to my 'oil-free' statement; but it tastes good and an option for oven less people.
- http://www.indianfoodforever.com/snacks/paneer-tikka.html
- Simple recipe.
- Some creamy twist.
- http://divyascookbook.blogspot.com/2009/01/paneer-tikka.html
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