Paneer tikka wrap

Name: Paneer tikka wrap
Prep time: 15 min
Cook time: 10 min
Yield: 2 servings
Ingredients: 150 grams paneer, cut into strips; 1/2 cup low-fat yoghurt; 1 teaspoon ginger-garlic paste; 1 teaspoon tandoori masala; 1/2 teaspoon Kashmiri red chilli powder; 1/2 teaspoon lemon juice; 2 whole wheat rotis or wraps; 1/2 onion, thinly sliced; 1/2 capsicum, thinly sliced; A handful of shredded lettuce or cabbage; 2 tablespoons mint-coriander chutney; Salt to taste

This wrap uses tandoori-style paneer tikka, wrapped in whole wheat rotis and crunchy vegetables to make a quick but fulfilling meal that suits a packed lunch and sit-down lunch in equal measure. Nutritional Benefits: Paneer is a good source of calcium and complete protein to help repair muscles and keep you full for longer, while using whole wheat instead of refined flour provides more dietary fibre. The raw vegetables inside add crunch along with vitamins and minerals without any calories.

25 min 2 servings 784 kcal

784 kcal

Calories

42 g

Protein

63 g

Carbs

41 g

Fat

Ingredients

•150 grams paneer, cut into strips
•1/2 cup low-fat yoghurt
•1 teaspoon ginger-garlic paste
•1 teaspoon tandoori masala
•1/2 teaspoon Kashmiri red chilli powder
•1/2 teaspoon lemon juice
•2 whole wheat rotis or wraps
•1/2 onion, thinly sliced
•1/2 capsicum, thinly sliced
•A handful of shredded lettuce or cabbage
•2 tablespoons mint-coriander chutney
•Salt to taste

Method

1
Whisk together yoghurt, ginger-garlic paste, tandoori masala, chilli powder, lemon juice and salt and add the paneer strips to marinate for 15 minutes.
2
Sear or grill the marinated paneer for 4 to 5 minutes on medium heat till it turns charred on the edges.
3
Warm the whole wheat rotis on a hot tawa without any oil.
4
Spread mint-coriander chutney on each roti, then layer it with lettuce, onion, capsicum and the grilled paneer.
5
Roll them tightly and secure with some parchment paper to serve.
6
Summary:
7
A well-marinated paneer and a whole wheat base are all this wrap needs to feel indulgent yet balanced

Paneer