Paneer Tikka Masala Recipe

This Paneer Tikka Masala is a delicious, hearty curry that comes in at under 500 calories but provides 36g of protein per serving and a whole lot of flavour.

Perfect for dinner or as a meal prep dish, this is a fresh, veggie packed recipe that helps you stay on track with your fitness goals without compromising on taste.

The homemade Tikka Masala sauce is bursting with flavour, featuring ginger, garlic, turmeric, chilli powder, and other sumptuous spices. Paired with cubed paneer, green and red peppers, and served with rice or naan, this is a flavourful dish perfect for all the family.

Serves: 4

Prep time: 15 mins

Cook time: 30 mins

INGREDIENTS:

To make the paneer:

• 500g paneer, cubed
• 1 red pepper, diced into small cubes
• 1 green pepper, diced into small cubes
• ½ tbsp extra virgin olive oil

To make the Tikka Masala sauce:

• 2 tsp extra virgin olive oil
• 1 red onion, finely diced
• 2 tsp ginger paste
• 2 garlic clove, crushed
• 1 tsp turmeric
• ½ tsp chilli powder
• 1 tsp garam masala
• 200g x tin chopped tomatoes
• 1 tbsp Greek yoghurt
• ½ lemon, juiced
• Large handful of baby spinach
• 1 bunch of fresh coriander
• Salt and pepper, to taste

To serve:

• 300g wholegrain rice, uncooked

OR

• 4 small homemade garlic naans, see how to make them in this recipe.

METHOD:

1. Soak some wooden skewers in water.

2. Fry off onion, ginger and garlic in 1 tsp of olive oil in a frying pan for 4-5 minutes until softened.

3. Add remaining olive oil, onion, ginger, garlic, turmeric, chilli powder, garam masala to a blender with a little bit of water if needed to blend. Blitz until smooth.

4. Add cubed paneer to a mixing bowl, then add 2 tsp of the curry paste and mix well. Leave to marinate for 30 minutes, or overnight if possible.

5. Skewer paneer and peppers onto the wooden skewers, brush with olive oil. Place under a preheated grill at a medium heat for 15-20 minutes, turning every 4-5 minutes.

6. Cook rice as per packet instructions. Or if it is easier, use a microwaveable bag of rice.

7. Whilst the paneer cooks, add the chopped tomatoes to the blender with the leftover tikka masala paste and blend.

8. Add to a pan and simmer off until fragrant for 6-8 minutes, add a little water if it becomes too thick.

9. Stir through Greek yoghurt then add grilled tikka paneer and peppers, spinach and lemon juice. Heat through for a further 2-3 minutes.

10. Serve on a bed of fluffy wholegrain rice or with some homemade naan breads, and sprinkle over some coriander.

For an easy food prep store in the fridge for up to 3 days, or pop into the freezer for up to 3 months.

Want to see more healthy Indian recipes? Take a look here!