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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Asian >> Indian Subcontinent >> Indian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. To prepare the low fat paneer, put the milk to boil in a broad pan. | 2. Once it starts boiling, add the low-fat yoghurt and mix well. | 3. Remove from heat and stir gently until the milk curdles. | 4. Strain and tie the curdled milk in a muslin cloth. Hang for 30 minutes to allow the whey to drain out. | 5. Use in the recipe as required later. | 6. Note: If the milk has not curdled completely in step 2, allow it to boil once more. | 7. Secondly, if you want firm paneer, cover the block with a heavy weight to compress the paneer. This way you can cut cubes later from the paneer. This is what I do. | 8. Clean, wash and soak the lentils overnight or atleast for 45 minutes before proceeding. | 9. Drain completely. | 10. Combine the lentils with 2 cups of water and pressure cook till the lentils are soft and slightly over cooked, but not mashed(about 2 whistles). | 11. Drain the lentils and discard any extra water. Using a mortar and pestle, coarsely pound the lentils. | 12. Combine this coarsely pounded masoor paste with the remaining ingredients and mix well in a mixing bowl. | 13. Divide the mixture into 6 equal parts. | 14. Shape each into an even round-sized flat piece. | 15. Heat a non-stick griddle(tawa) and cook each tikki on high heat using a little oil until both sides are golden brown. | 16. Serve hot. | 17. Note: The discarded masoor dal water can be used to make rotis dough as it is full of nutrients or may be had as a soup with a pinch of pepper to clear a sore throat. I've tried this and it works like a charm besides giving me strength! | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
masoor red lentil	1/4	cup		-	-	-	-
mint leaf	1/4	cup	chopped	-	-	-	-
ginger green chili paste	1	teaspoon		-	-	-	-
wheat bread crumb	2	teaspoons		-	-	-	-
cottage cheese	2	tablespoons	grated low fat	25.725	0.8872	2.9189999999999996	1.1288
salt				-	-	-	-
olive oil	1	teaspoon		39.78	0.0	0.0	4.5
water	2	cups		0.0	0.0	0.0	0.0
milk	2	cups	low fat	1104.0	26.592	10.992	114.432
yogurt	1	cup	beaten low fat	149.45	11.417	8.5015	7.9625

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.