Paneer Tikka Kathi Rolls
|Low fat paneer||1 Cup (16 tbs), diced (Cottage Cheese)|
|Tomatoes||1⁄2 Cup (8 tbs), deseeded and diced|
|Diced capsicum||1⁄2 Cup (8 tbs)|
|Low fat curd||1⁄4 Cup (4 tbs), beaten|
|Chili powder||1 Teaspoon|
|Turmeric powder||1⁄4 Teaspoon (Haldi Powder)|
|Ginger paste||1⁄2 Teaspoon|
|Garlic paste||1⁄4 Teaspoon|
|Besan||1⁄4 Teaspoon (Bengal Gram Flour)|
|Chaat masala||1⁄2 Teaspoon|
|Kasuri methi||1⁄2 Teaspoon (Dried Fenugreek Leaves)|
|Garam masala||1⁄2 Teaspoon|
|Whole wheat flour||1 Cup (16 tbs) (Gehun Ka Atta)|
|Low fat milk||1 Cup (16 tbs)|
For the paneer tikka filling.
Add paneer and tomatoes to the prepared marinade and toss lightly.
Leave aside for 10 minutes.
Heat oil in a non stick pan, add capsicum and saute for 2 minutes.
Add the paneer mixture and saute over a high flame for 4 to 5 minutes, stirring occasionally.
For the chapatis Combine all the ingredients and knead into a soft dough.
Divide the dough into 9 equal portions.
Roll out each portion into a thin chapati.
Cook each chapati lightly on a tava (griddle) on both sides.
How to proceed Divide the paneer tikka filling into 9 equal portions.
Spread one portion of the filling in the centre of each chapati and roll up tightly.
When you want to serve, cook the rolls on a hot tava (griddle).
Cut into 50 mm (2") long pieces and serve hot.
Calories 97 Calories from Fat 16
% Daily Value*
Total Fat 2 g2.8%
Saturated Fat 0.49 g2.4%
Trans Fat 0 g
Cholesterol 3.4 mg1.1%
Sodium 160.4 mg6.7%
Total Carbohydrates 15 g4.9%
Dietary Fiber 2.3 g9%
Sugars 3.3 g
Protein 7 g13%
Vitamin A 6.2% Vitamin C 13.6%
Calcium 7.8% Iron 4.5%
*Based on a 2000 Calorie diet