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broccoli paneer tikki | broccoli oats paneer tikki | healthy Indian broccoli tikki |


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Broccoli and Paneer Tikki ( Healthy Starter)

બ્રોકલી અને પનીરની ટીક્કી ની રેસીપી - ગુજરાતી માં વાંચો (Broccoli and Paneer Tikki ( Healthy Starter) in Gujarati) 

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broccoli paneer tikki | broccoli oats paneer tikki | healthy Indian broccoli tikki | with 22 amazing images.

broccoli paneer tikkis are small round shaped snacks, usually around 2 or 3 inches in diameter. Oats are mixed with other ingredients like herbs, spices, paneer, onions and broccoli . This dough-like mixture is then shaped and cooked on a tava.

The broccoli oats paneer tikki is a simple yet innovative snack that’ll brace the tummy for an exciting meal!

Featuring a healthy blend of ingredients like antioxidant-rich broccoli, calcium-rich paneer and fibre-rich oats, this healthy Indian broccoli tikki tastes so fabulous that it does not feel like a health food, but like a peppy starter just right to fire off a fabulous meal.

To add to all the points in its favour, this broccoli paneer tikki is not deep-fried, but cooked in a non-stick tava with minimal peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils. Definitely a must-try!

Aside from broccoli paneer tikki can also have a go at other low calorie starters like Spinach Stuffed Mushrooms or Rajma Tikki Satay with Spring Onion Dip.

Enjoy broccoli paneer tikki | broccoli oats paneer tikki | healthy Indian broccoli tikki | with detailed step by step photos.

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Broccoli and Paneer Tikki ( Healthy Starter) recipe - How to make Broccoli and Paneer Tikki ( Healthy Starter)

Preparation Time:    Cooking Time:    Total Time:     11Makes 11 tikkis
Show me for tikkis

Ingredients

For Broccoli and Paneer Tikki
1 cup finely chopped broccoli
1/4 cup crumbled paneer (cottage cheese)
2 tsp peanut oil
1/4 cup finely chopped onions
2 tsp finely chopped garlic (lehsun)
1 tsp finely chopped green chillies
salt to taste
1/4 cup roasted quick cooking rolled oats
1 tsp peanut oil for greasing and cooking

For Serving
 green chutney
garlic chutney
Method

For broccoli and paneer tikki
    For broccoli and paneer tikki
  1. To make broccoli paneer tikki, heat the oil in a broad non-stick pan, add the onions, garlic and green chillies and sauté on a medium flame for 1 to 2 minutes.
  2. Add the broccoli and salt and sauté on a medium flame for 3 to 4 minutes, while stirring occasionally.
  3. Remove from the flame, transfer to a deep bowl and allow it to cool completely.
  4. Once cooled, add the oats and paneer and mix well.
  5. Divide the mixture into 11 equal portions and shape each portion into a 50 mm. (2”) diameter flat round tikki.
  6. Heat a non-stick tava (griddle), grease it with ½ tsp of oil and cook all the broccoli paneer tikkis using ½ tsp of oil till they turn golden brown in colour from both the sides.
  7. Serve broccoli paneer tikki immediately with green chutney and garlic chutney.

Broccoli and Paneer Tikki ( Healthy Starter) recipe with step by step photos

Preparation for broccoli and paneer tikki
  1. To prepare the broccoli and paneer tikki, clean a broccoli head and chop it finely. If you are someone who doesn’t like the flavour of raw broccoli much then blanch the florets and chop them before making the broccoli paneer tikki mixture.
  2. Take a cube of paneer and crumble it or you can even grate it. Watch this video and learn how to make paneer.
  3. Transfer the oats to a broad non-stick pan and roast it for 2 minutes or till they are light brown.
  4. Remove the roasted oats and keep aside.
  5. Measure all the remaining ingredients and keep ready to prepare the broccoli paneer tikki.

Mixture for broccoli and paneer tikki
  1. To make the mixture for broccoli and paneer tikki, heat the oil in a broad non-stick pan.
  2. Once the oil is hot, add the onions.
  3. Add the garlic
  4. Add green chillies.
  5. Sauté on a medium flame for 1 to 2 minutes.
  6. Add the broccoli Add salt, mix well.
  7. Sauté on a medium flame for 3 to 4 minutes, while stirring occasionally.
  8. Remove from the flame, transfer to a deep bowl and allow it to cool completely.
  9. Once cooled, add the oats.
  10. Add the paneer.
  11. Mix well and our mixture for broccoli and paneer tikki is ready.
  12. Divide the mixture into 11 equal portions.
  13. Shape each portion into a 50 mm. (2”) diameter flat round tikki.

How to cook broccoli and paneer tikki
  1. To cook the broccoli paneer tikki | broccoli oats paneer tikki | healthy Indian broccoli tikki, heat a non-stick tava (griddle).
  2. Grease it with ½ tsp of oil.
  3. Place the broccoli and paneer tikki on the tava and cook the bottom side lightly.
  4. Flip, pour ½ tsp of oil and cook all the tikkis till they turn golden brown in colour from both sides. This being a healthy recipe, we are making use of very less oil but, to make it more crispy, you can shallow fry the broccoli cottage cheese tikki.
  5. Remove the broccoli paneer tikki | broccoli oats paneer tikki | healthy Indian broccoli tikki in the plate.
  6. Serve the broccoli and paneer tikki immediately with green chutney or garlic chutney.

Frequently Asked Questions
  1. Q. What are Tikkis? Tikkis are small round or oval-shaped snacks, usually around 2 or 3 inches in diameter. Normally, potatoes are mixed with other ingredients like herbs, spices, dals, sprouts and other veggies too. This dough-like mixture is then shaped and cooked. They can be deep-fried or shallow-fried. Nowadays, we also encounter healthy versions that are baked or tava-cooked. We also see health-conscious people going for ingredients like oats and nachni flour to bind their tikkis instead of mashed potatoes.
  2. Q. Can i replace oats wtih cornflour in  broccoli and paneer tikki? Yes you can try using cornflour. But remember that oats is far healthier to use. 
Accompaniments

Bengali Tomato Chutney 
Carrot Garlic Chutney 
Dahi Wali Hari Chutney, Mint Curd Onion Chutney 

Nutrient values (Abbrv) per tikki
Energy32 cal
Protein1 g
Carbohydrates2 g
Fiber0.3 g
Fat2.3 g
Cholesterol0 mg
Sodium0.8 mg

RECIPE SOURCE : Healthy StartersBuy this cookbook
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