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Indian-Inspired Paneer Tikka Masala with Brown Rice
Indian-Inspired Paneer Tikka Masala with Brown Rice

Indian-Inspired Paneer Tikka Masala with Brown Rice
A flavorful and protein-rich Indian dish featuring marinated paneer in a spiced tomato sauce, served with brown rice.
Indian-Inspired Paneer Tikka Masala with Brown Rice

This meal provides a balanced mix of protein, carbohydrates, and healthy fats to support muscle recovery and energy replenishment after a day of cycle training.

Ingredients:
1
Servings
  • 150
    g
     paneer
  • 100
    g
     brown rice
  • 2
    item
     tomato
  • 1
    item
     onion
  • 3
    clove
     garlic
  • 10
    g
     ginger
  • 100
    ml
     coconut milk
  • 1
    tbsp
     olive oil
  • 1
    tsp
     cumin powder
  • 1
    tsp
     coriander powder
  • 0.5
    tsp
     turmeric powder
  • 1
    tsp
     garam masala
  • 1
    tsp
     salt
Indian-Inspired Paneer Tikka Masala with Brown Rice
Instructions:
  1. Cut the paneer into cubes and marinate with cumin powder, coriander powder, turmeric powder, and salt for at least 30 minutes.
  2. Cook the brown rice according to package instructions and set aside.
  3. In a pan, heat olive oil over medium heat. Add chopped onion, garlic, and ginger. Sauté until the onion is translucent.
  4. Add chopped tomatoes to the pan and cook until they soften.
  5. Stir in the marinated paneer and cook for about 5 minutes.
  6. Pour in the coconut milk and add garam masala. Simmer for another 10 minutes until the sauce thickens.
  7. Serve the paneer tikka masala over the cooked brown rice.
Nutrition Per Serving 600 g Per 100g
Energy 700 kcal 117 kcal
Protein 25 g 4.2 g
Fibre 8 g 1.3 g
Salt 2 g 0.3 g
Sugar 10 g 1.7 g
Carbohydrates 80 g 13.3 g
Fat 35 g 5.8 g
  • 150
    g
     paneer
  • 100
    g
     brown rice
  • 2
    item
     tomato
  • 1
    item
     onion
  • 3
    clove
     garlic
  • 10
    g
     ginger
  • 100
    ml
     coconut milk
  • 1
    tbsp
     olive oil
  • 1
    tsp
     cumin powder
  • 1
    tsp
     coriander powder
  • 0.5
    tsp
     turmeric powder
  • 1
    tsp
     garam masala
  • 1
    tsp
     salt
1
Servings
0

Cut the paneer into cubes and marinate with cumin powder, coriander powder, turmeric powder, and salt for at least 30 minutes.

Cook the brown rice according to package instructions and set aside.

In a pan, heat olive oil over medium heat. Add chopped onion, garlic, and ginger. Sauté until the onion is translucent.

Add chopped tomatoes to the pan and cook until they soften.

Stir in the marinated paneer and cook for about 5 minutes.

Pour in the coconut milk and add garam masala. Simmer for another 10 minutes until the sauce thickens.

Serve the paneer tikka masala over the cooked brown rice.

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