KFC Smoky Grilled Chicken
India • Jain
How to Make KFC Style Smoky Grilled Paneer (Traditional & Healthy Version)
KFC Smoky Grilled Chicken is a popular snack, but for those following a vegetarian diet, this health-conscious Indian adaptation uses fresh paneer (cottage cheese) marinated in aromatic Indian spices. This recipe draws inspiration from India’s love for smoky, tandoori-style snacks, especially enjoyed during gatherings and festivals like Holi and Diwali. The marinade features classic flavors such as hung curd (strained dahi), kasuri methi, and a hint of mustard oil, all grilled on a tawa or oven for a delicious char. This smoky grilled paneer has a juicy, tender texture with robust masalas, making it a satisfying snack or light meal. Paneer is a staple in Indian cuisine and highly valued for its protein and calcium content, making it a great alternative to meat-based dishes. The smoky aroma is traditionally achieved on a tandoor, but a home kitchen tawa or oven gives similar results. With minimal oil and wholesome ingredients, this version is perfect for calorie-conscious food lovers who enjoy the taste of authentic Indian grilled snacks.
Ingredients(for 4-5 pieces of paneer tikka (about 100g paneer per serving))
- 200 grams Paneer (fresh cottage cheese) (homemade or store-bought)
- 1/2 cup Hung curd (strained dahi) (use thick dahi)
- 1 tsp Kashmiri red chilli powder (for color, deghi mirch)
- 1/4 tsp Turmeric powder (haldi) (for color)
- 1 tsp Coriander powder (dhania) (adds earthiness)
- 1/2 tsp Garam masala (homemade or store-bought)
- 1/2 tsp Kasuri methi (dried fenugreek leaves)
- 1 tbsp Mustard oil (sarson ka tel) (for traditional flavor)
- 1 tsp Ginger-garlic paste (adrak-lahsun)
- 1 tbsp Lemon juice (nimbu ka ras)
- to taste Salt (namak)
- 1/2 cup Onion and capsicum (diced, for skewering) - optional
Instructions
- 1
Cut paneer into thick cubes. Pat dry to remove excess moisture.
3 minutes
Dry paneer holds marinade better and grills evenly.
- 2
In a mixing bowl, combine hung curd, all dry spices, ginger-garlic paste, kasuri methi, lemon juice, mustard oil, and salt. Mix into a smooth marinade.
5 minutes
Whisk the hung curd well to prevent lumps in the marinade.
- 3
Add paneer cubes (and diced onion/capsicum if using) to the marinade. Gently coat all sides. Cover and marinate for at least 30 minutes (or up to 2 hours in the fridge).
10 minutes
Longer marination allows deeper flavor penetration.
- 4
Preheat a tawa or grill pan on medium-high heat. Drizzle a few drops of oil.
2 minutes
Ensure the tawa is hot before placing paneer, for a good sear.
Why This Dish is Healthy
This KFC style smoky grilled paneer is a healthy snack because it is grilled with minimal oil instead of deep-fried, reducing calorie and fat content. Paneer offers sustained energy and satiety, making it ideal for weight management. The marinade uses hung curd instead of cream, making it lighter and rich in probiotics. Fresh spices and herbs boost immunity and aid metabolism, making this dish a wholesome choice for a balanced Indian diet.
Paneer is rich in high-quality protein and calcium, crucial for muscle and bone health. This recipe uses hung curd, which adds probiotics and helps digestion. Minimal mustard oil provides heart-healthy fats and antioxidants. The use of fresh vegetables adds fiber, vitamins A and C, and minerals. The spices like turmeric and kasuri methi offer anti-inflammatory benefits. Overall, this snack is low in carbs, moderate in healthy fats, and a good source of essential nutrients.
Pro Tips
- 💡Marinate paneer for at least 30 minutes for best flavor.
- 💡Use hung curd to avoid watery marinade and ensure adherence to the paneer.
- 💡For an authentic smoky aroma, use the dhungar (charcoal) method.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in an oven to retain texture. Avoid microwaving to prevent rubbery paneer.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
