Low carb grilled veggies and paneer

Madhura Damle -

We have been receiving tons of requests to post more low carb recipes. I am lacto-vegetarian, and like everyone else, I was skeptical about my meal options since I wanted to reduce carbs from my diet. I also wanted it to be sustainable and not overly priced.

I came up with a super simple recipe of Grilled Veggies and Paneer that I absolutely love. I have used vegetables available at home (and these are easily available in Indian markets), which are low carb, such as cauliflower, tomatoes and capsicum (bell peppers). I happened to have paneer at home, and decided to grill it with the veggies. It not only took the recipe to the next level, but also increased the protein and healthy fat content.

I don't have a barbeque grill, so I shallow-fried the veggies and paneer pieces on a pan first. To give it an aromatic tandoor/grill flavor, I used a wire gauze, a metal skewer with wooden handle and a regular gas burner, and grilled it from all sides on medium flame. Pretty easy, right!
A Wire Gauze on a Regular Gas Burner and a Metal Skewer with a Wooden Handle

Low carb is a generic term which stands for foods/recipes that have fewer carbohydrates as compared to their fat and/or protein content. Daily consumption of 30 or less grams of carbs could be a low carb lifestyle for some people, while others may find their BGs stable after eating 30 to up to 120 grams of carbs a day.

You need to figure out what suits you, take inspiration from this recipe, and make changes in your version of the recipe as per your requirements.  

So without further ado, let's get grillin!

Grilled Veggies and Paneer

An easy, mouth-watering lacto-vegetarian recipe that tastes amazing when served with mint and coriander chutney. Makes a fantastic low carb friendly appetizer or main course.

Time

Serves

: 45 Minutes

: 2 People


Ingredients

12 bite sized florets of cauliflower
12 bite sized pieces of capsicum (de-seeded and cut into squares)
12 bite sized pieces of tomatoes (de-seeded and cut into squares)
12 bite sized pieces of paneer (cut into cubes)
3 tbsp Curds
2 tbsp Oil
1 tbsp Garam Masala
1 tbsp Red Chilli Powder
1 tbsp Ginger-Garlic Paste
1 tbsp Mint Coriander Paste
1 tsp Gram Flour (Optional)
1 tsp Cumin Powder
1 tsp Coriander Powder
1 tsp Turmeric Powder
1 tsp Chat Masala
Salt to taste


Preparation

  1. In a large mixing bowl, mix all the spices and pastes into the curds.
  2. Slowly add gram flour (optional) to the marinade to adjust its consistency, and mix it well.
  3. Add all of the chopped vegetables and paneer cubes into the marinade.
  4. Make sure that every piece is well coated with the marinade.
  5. Let it marinate at least for 15 minutes in the fridge.
  6. Apply oil to the pan, and heat it well.
  7. Place the pieces on the pan once the oil is hot enough.
  8. Turn the pieces on the other side using a spoon. Don't overcook.
  9. Remove the pan from the gas.
  10. Place a wire gauze on the burner, and let it heat on a medium flame.
  11. Meanwhile, arrange the pieces of vegetables and paneer on the skewer in an alternating order.
  12. Place the skewer on the heated wire gauze. Turn the flame high, and keep rotating it to avoid burning.
  13. Turn off the flame once all sides are grilled well!
  14. Carefully remove the pieces from the skewer as they will be very hot. Repeat until every piece is grilled.
  15. Serve hot with mint and coriander chutney, and enjoy!


Macros per serving

25P | 15C (10 net) | 20F

You can use the same marinade for grilling meat too but the meat will need more time to marinate than veggies and paneer. Do try this at home on a rainy evening as a savory and spicy snack. Don't forget to bolus as per your requirements!

Let us know how you and your BG levels like it in the comments section below. Happy Grillin!

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