Summer breaks are here and so are the days of backyard brunches, pool parties and potlucks. When it comes to that, the food has to be fuss free, quick to whip up and good enough quantity to serve everyone. That means one thing for sure – Grilled food. Today i have a dish which is party friendly and fits the diabetes friendly criteria to the T. Presenting my lip snacking “Grilled Tandoori Masala Tikka”
When i got to know about this week’s theme, i instantly knew that it was time for some tikkas for me. I have always enjoyed the company of good tikkas in India. Many of the weddings in the northern India would have Paneer/ Cottage cheese tikkas as an appetizer and they were always the star attraction amongst all the finger foods. The marinated paneer would soak in all the goodness of the spices and then they are roasted in big clay tandoors/oven till they get a slight char on them. Aah… just writing this is making my mouth water ! YUM. My interpretation of those rustic, charasmatic tikkas are these vegetable loaded tikkas made using non fat greek yogurt, kala chana besan and spices – making this perfect for diabetes patients. Doesn’t that sound exciting? So, lets grab the recipe 🙂
Grilled Tandoori Masala Tikka
Grilled Tandoori Masala Tikka
Vegetables : I have used various different kinds of vegetables. You may choose to opt for vegetables as per choice. All vegetables to be cut into big chunks
- 1/2 eggplant
- 1 zucchini
- 1 onion, cut into quarters and shells opened up
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 2 cup bell peppers, mixed colors (i used green and red)
- 1 cup non fat yogurt (i used Greek yoghurt)
- 3 tablespoons kala chana Besan ( can also use chickpea flour)
- 1/2 tsp salt
- 1/2 tsp rock salt (optional)
- 1 tsp garam masala
- 1 tsp coriander powder
- 1 tsp paprika/ kashmiri chili powder (for the color and the heat)
- 1/2 tsp turmeric powder
- 1 inch ginger, grated
- 3-4 cloves of garlic,minced
- 1 tsp vegetable oil
- lime/ lemon wedges
- Chaat masala
- Mint- Coriander Chutney
- Take a bowl and in it, mix all the ingredients for the marination into a thick and homogenous mixture. You may feel that this marination is too thick but slowly the salt in the marination will release the water from the vegetables and the marination will become thinner in consistency.
- Add in all the vegetables and using your hands, gently toss them in the marination.
- Take a zip lock bag and in it add this mixture. Using your hands, toss the bag around so that all the vegetables are well coated with marination.
- Refrigerate the zip lock bag for atleast 2 hours to a maximum of 24 hours.
- When you are ready to grill the tikkas, pre-heat the oven at 425 F.
- Using wooden /metal skewers, gently skew the vegetables and keep aside on a plate
- Place these skewers on a metal rack in the oven and place a tray on the bottom rack to collect the extra marination drip.
- Grill these for about 20-25 minutes or till the vegetables start to get a char on them. Serve hot with lemon juice and chaat masala on top and a side of mint coriander chutney.
Serving size : 1 skewer (This quantity above will yield about 6 skewers)
These tikkas are YUMMY ! Marinating a day before made the work cut in half. I made the yogurt marination the first day and marinated the vegetables for a whole day. The next day, it took me just under 25 minutes to serve the lunch.. the best part being that i practically did nothing apart from opening the oven once in a while to check on the grilling progress. Easy to make and quick to munch on, this is what guilt free pleasures are made of 🙂 I served these with my Aloe Vera Peach Punch and the combination was delightful ! Now let us read some benefits :
- Greek Yogurt – For diabetics, Greek yogurt is an exceptional meal and snack option due to the low carbohydrate and high protein content. Yogurt supplies an excellent source of calcium as well as protein. One serving can supply between 8 and 25 percent of your daily calcium intake, depending on the brand and serving size. You need around 60 g of protein per day, so a serving of 2 percent plain Greek yogurt, with 17 g, supplies nearly 33 percent of your daily intake.
- Kala Chana Besan – Each cup of kala chana has 45 grams of carbohydrates, which is about 65 percent of the total caloric content of the legume. Kala chana is especially rich in dietary fiber .A 1-cup serving contains 12 grams of fiber, which is 35 percent of the daily fiber requirement for a man and nearly 43 percent of the fiber recommended each day for a woman. A cup of boiled kala chana contains 269 calories. It has 4 grams of total fat, with less than 1/2 gram of cholesterol-raising saturated fat. Beans are good plant-based sources of protein, and 1 cup of kala chana contains 15 grams of protein, or 30 percent of the daily value based on a 2,000-calorie diet.
- Eggplant – Eggplant is an excellent source of dietary fiber, which can help protect against type 2 diabetes and keeps the digestive system regular. The vitamins in eggplant consist primarily of vitamin A (in the form of beta-carotene), B vitamins, folate and vitamin C. Eggplant is also rich in minerals, boasting a large quantity of potassium, magnesium, calcium and phosphorous. With no fat, six carbs and 27 calories in a 1-cup serving, eggplant makes an excellent addition to any diet.
- Bell Peppers – Most peppers contain about 5 to 7 grams of carbohydrates per cup of raw vegetable, although some, such as hot chili peppers, can contain as much as 9 to 10 grams of carbohydrates per cup. Peppers are also packed with vitamins A and C — just 1 cup of chopped red, yellow or orange peppers provide more than 100 percent of the recommended daily value for both vitamins. All shades of peppers provide plenty of fiber, folate, vitamin K, beta carotene and an array of minerals.
So, when are you making this dish and trying it out for yourself 🙂 Find more DFT recipes from Divine Spice Box HERE
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.
Now let us check out the other recipes from fellow bloggers for this week: