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Pan-Indian · Snack

Paneer tikka

Pan-grilled paneer with capsicum

Energy
193 kcal
Protein
11.8 g
Fibre
1.03 g
Time
20 min

Per serving, 127 g.1 Good for snack.

One serving gives you

Nutrition facts

One serving, 127 g. Percentages are of the daily target for a woman of 30, lightly active.2

Energy

  • Energy193 kcal11%

Carbohydrates

  • Carbohydrate9.18 g3%
  • Fibre1.03 g4%
  • Soluble fibreNot in the source data

Fats

  • Fat12.1 g25%
  • Saturated fat limit5.98 g30% of limit
  • Monounsaturated fat4.14 g
  • Polyunsaturated fat1.14 g
  • Omega-60.99 g13%
  • Omega-30.15 g16%
  • EPA + DHA0 mg
  • Cholesterol limit30.2 mg

Protein and amino acids

  • Protein11.8 g24%
  • Histidine243 mg41%
  • Isoleucine564 mg47%
  • Leucine1,131 mg48%
  • Lysine698 mg65%
  • Methionine + cystine357 mg60%
  • Phenylalanine + tyrosine1,209 mg144%
  • Threonine510 mg121%
  • Tryptophan158 mg75%
  • Valine688 mg88%

Vitamins

  • Vitamin A29.1 µg3%
  • Vitamin B10.04 mg3%
  • Vitamin B20.11 mg6%
  • Vitamin B30.34 mg3%
  • Vitamin B50.46 mg9%
  • Vitamin B60.08 mg4%
  • BiotinNot in the source data
  • Folate59.9 µg27%
  • Vitamin B120.35 µg16%
  • Vitamin C43.3 mg67%
  • Vitamin D0.14 µg<1%
  • Vitamin E0.54 mg7%
  • Vitamin K12 µg22%

Minerals

  • Calcium299 mg30%
  • ChromiumNot in the source data
  • Copper0.09 mg5%
  • IodineNot in the source data
  • Iron0.83 mg3%
  • Magnesium24.3 mg7%
  • Manganese0.14 mg3%
  • MolybdenumNot in the source data
  • Phosphorus217 mg22%
  • Potassium155 mg4%
  • Selenium13.5 µg34%
  • Sodium limit139 mg7% of limit
  • Zinc1.73 mg13%

Ingredients

Weighed raw, for one serving. Telugu name after each.

8 ingredients

  • Paneer55 g
  • Capsicum, green40 g
  • Curd (dahi, plain yogurt), whole milk perugu25 g
  • Groundnut oil palli nune3 g
  • Chillies, red endu mirapakaya0.5 g
  • Turmeric powder pasupu0.2 g
  • Lemon, juice nimmarasam3 g
  • Iodized salt (table salt) uppu0.3 g

Method

About 20 minutes.

  1. 1

    Marinate cubes of 55 g paneer and green capsicum in 25 g curd with chilli, turmeric, lemon and salt.

  2. 2

    Grill on a hot pan with 3 g groundnut oil until charred at the edges.

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