Paneer Tikka-Diabetes Friendly Thursday

This week's theme is DFT Free Style, keeping in mind that Independence Day is around the corner.  Happy 69th Independence Day to those who are celebrating on Aug 15th.

Living away from your own country, one misses out on all the celebration that we were used to when we were back home. So, what you all do to celebrate?  I haven't celebrated Independence Day in a while. But to keep the spirits alive, this year our team is bringing diabetic friendly recipes and I made Paneer Tikka in three different flavors, keeping in mind the colors of the Indian Flag.


DSC_3860 copyEveryone enjoyed at home, specially my daughter who loves paneer.

Recipes with a cause. I am a proud DFT blogger. To learn more about DFT, click on this link. To view more DFT recipes, Click here!

independence-day-dftDiabetic doesn't mean you are not allowed to enjoy everything like others do.  The main thing we have remember is that portion control is the key.

Paneer is cottage cheese which is pressed and is very common in Indian Cuisine. Cottage cheese has proteins, vitamin b12, calcium, and phosphorous which can help in stronger bones.  Paneer made with whole milk has a lot of saturated fat which can elevate the bad cholesterol.  Coming from a doctor on a website that low fat paneer and yogurt can be consumed 2-3 times weekly but once again in small portions only.  The alternate to paneer is tofu which should also be part of diabetic living as tofu is the pure plant food and full of protein.

Ingredients:

  • 250 grams of Paneer cubed (low fat)
  • 8-10 tbsp yogurt (low fat)
  • salt to taste
  • 1.5 tsp red chilli powder or to taste
  • 1-2 tsp garam masala
  • 2-3inches ginger, minced
  • 10-12 garlic cloves, minced
  • lemon juice
  • 1/2 tsp olive oil

Tandoori Marinade

  • 2 tsp Tandoori Masala (used store bought)
  • all the ingredients from above

Malai Marinade

  • 2 pinches each of carom, fennel, green cardamom seeds and black peppercorn (ground together)
  • 1 tbsp cashewnuts, soaked in water and made into a paste
  • scant of turmeric, amchoor powder
  • 1/2 to if gram flour
  • all the above ingredients

Cilantro/Mint Marinade

  • bunch of cilantro
  • 10-15 mint leaves
  • 2 drops of green food color
  • all the ingredients from above

Make three different marinades and set aside.  Cut the paneer in cubes or rectangular shape and divide it evenly and mix it in individual marinades.  Refrigerate and keep it overnight so that all the flavors marry.

FullSizeRender-4Using a grill pan or an actual BBQ grill to grill the paneer separately in a few drops of olive oil.

FullSizeRender-5Serve hot on a bed of your favorite greens, such spinach, lettuce or with quinoa to avoid all the calories and fat and limit 3 pieces per serving.

Disclaimer:  All the above information about Diabetes is from various internet sites as I am also learning about Diabetes myself.   I am not a professional nutritionist or a dietician so please consult your doctor before making any changes to your diet.  

Source: www.livestrong.com, www.healthcaremagic.com, Anjum Anand

For all other diabetes friendly recipes click the links below:

1.Sonal https://simplyvegetarian777.wordpress.com/2015/08/12/vegetable-cocktail-cutlets-diabetes-friendly-thursdays/

2. Suchi
http://sus-healthy-living.blogspot.com/2015/08/tricolor-quinoa-masala-dosa-quinoa.html

3. Swati
http://www.letscookhealthytonight.com/tri-color-oats-dhokhla/

3. Prachi
http://divinespicebox.com/2015/08/12/skinny-shahi-paneer/

4. vidhya
http://www.vidhyashomecooking.com/2015/08/12/tri-color-wheat-dosa-dft/

5. Apsara
http://eatingwelldiary.com/2015/08/12/tricolor-paniyaram-savory-pops-independence-day-special-diabetes-friendly-thursdays/

6. Chahat
http://gorgeandserve.com/2015/08/12/tri-colour-pasta-salad/

7. Paro
https://crackleandtemper.wordpress.com/2015/08/12/spicy-cauliflower-rice-paleo-diabetic-friendly-thursdays/

 

5.0 from 1 reviews
Paneer Tikka-Diabetes Friendly
 
Prep time
Cook time
Total time
 
Enjoy this tri flavored Paneer Tikka.
Author:
Recipe type: Appetizer
Cuisine: Indian
Serves: 3
Ingredients
  • Ingredients:
  • 250 grams of Paneer cubed (low fat)
  • 8-10 tbsp yogurt (low fat)
  • salt to taste
  • 1.5 tsp red chilli powder or to taste
  • 1-2 tsp garam masala
  • 2-3inches ginger, minced
  • 10-12 garlic cloves, minced
  • lemon juice
  • ½ tsp olive oil
  • Tandoori Marinade
  • 2 tsp Tandoori Masala (used store bought)
  • all the ingredients from above
  • Malai Marinade
  • 2 pinches each of carom, fennel, green cardamom seeds and black peppercorn (ground together)
  • 1 tbsp cashewnuts, soaked in water and made into a paste
  • scant of turmeric, amchoor powder
  • ½ to if gram flour
  • all the above ingredients
  • Cilantro/Mint Marinade
  • bunch of cilantro
  • 10-15 mint leaves
  • 2 drops of green food color
  • all the ingredients from above
Instructions
  1. Make three different marinades and set aside. Cut the paneer in cubes or rectangular shape and divide it evenly and mix it in individual marinades. Refrigerate and keep it overnight so that all the flavors marry.
  2. Using a grill pan or an actual BBQ grill to grill the paneer separately in a few drops of olive oil.
  3. Serve hot on a bed of your favorite greens, such spinach, lettuce or with quinoa to avoid all the calories and fat and limit 3 pieces per serving.

 

 

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