Low-Cal Paneer Tikka

Low-Cal Paneer Tikka

Cubes of firm cottage cheese stand in for paneer in this smoky, char-grilled tikka. Marinated in spiced yogurt with peppers and onions, it’s a high-protein vegetarian dish that’s bright, bold, and lighter than the original.

Ingredients

• 3/4 cup low-fat cottage cheese, drained and pressed into cubes
• 1/2 medium bell pepper, cut into chunks
• 1/2 medium red onion, cut into chunks
• 1/4 cup plain Greek yogurt
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1/2 tsp ground cumin
• 1 tsp paprika or Kashmiri chili
• Juice of 1/2 lemon
• Salt to taste

Instructions

1. Press the cottage cheese firmly in a clean towel, then cut into cubes and chill 15 minutes so it firms up.
2. Whisk yogurt, garlic, ginger, garam masala, turmeric, cumin, paprika, lemon juice, and salt into a marinade.
3. Toss the cottage cheese cubes, bell pepper, and onion in the marinade and let sit 15 minutes.
4. Thread onto skewers, alternating cheese and vegetables.
5. Preheat the broiler or grill to medium-high.
6. Cook the skewers 10-12 minutes, turning occasionally, until the vegetables char and the cheese is golden.
7. Brush with any remaining marinade during the last 2 minutes.
8. Serve hot with lemon wedges.

Nutrition Facts

Tips

• Pressing and chilling the cottage cheese is key so it holds together on skewers.
• Soak wooden skewers 20 minutes to prevent burning.
• A grill pan works if you don’t have an outdoor grill.