PANEER TIKKA PULAO
|Paneer||1 1⁄2 Cup (24 tbs), cut into cubes|
|Onions||1⁄2 Cup (8 tbs), cut into wedges|
|Curds||1⁄2 Cup (8 tbs)|
|Bengal gram||1⁄2 Teaspoon|
|Ginger paste||1 Teaspoon|
|Garlic paste||1 Teaspoon|
|Chilli powder||2 Teaspoon|
|Methi leaves||1⁄2 Teaspoon, dried|
|Garam masala||1⁄2 Teaspoon|
|Coriander||2 Tablespoon, chopped|
|Mustard oil||2 Tablespoon|
|Long rice||1 1⁄2 Cup (24 tbs)|
|Cumin seeds||1 Teaspoon|
|Cinnamon stick||1 Inch|
|Mint sprig||3 (For the garnish)|
For the paneer tikkas
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.
Add the paneer, onions and capsicum to it and keep aside for 10 to 15 minutes.
Arrange the paneer, onions and capsicum on 4 skewer sticks.
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.
For the rice
Clean, wash and soak the rice for approx.15 minutes. Drain and keep aside.
Heat the oil in a heavy bottom pan, add the cumin seeds, cloves, bay leaf and cinnamon and stir.
When the cumin seeds crackle, add the rice and salt and sauté for 2 minutes.
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.
How to proceed
Heat the oil in a non-stick pan.
Add the paneer tikkas and rice and mix together very lightly. Cook till the rice is hot.
Garnish with the sprig of mint and serve immediately.
Calories 546 Calories from Fat 204
% Daily Value*
Total Fat 23 g35.7%
Saturated Fat 4 g20%
Trans Fat 0 g
Cholesterol 12.1 mg4%
Sodium 451 mg18.8%
Total Carbohydrates 67 g22.3%
Dietary Fiber 3.5 g14%
Sugars 6.2 g
Protein 17 g34.9%
Vitamin A 30.4% Vitamin C 35.3%
Calcium 18.3% Iron 13.4%
*Based on a 2000 Calorie diet