Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Vegetables· 4
- 50 g red capsicum (chunks)50g
- 40 g onion (cut in chunks, layers separated)40g
- 6 g garlic (grated)6g
- 6 g ginger (grated)6g
Spices· 5
- 3 g paprika (¾ tsp, for colour)(staple)3g
- 3 g curry powder (¾ tsp)(staple)3g
- 1 g turmeric (¼ tsp)(staple)1g
- 1 g chili powder (¼ tsp)(staple)1g
- pinch of salt(staple)2g
Dairy· 2
- 120 g low-fat paneer (2.5 cm cubes)120g
- 50 g low-fat Greek yogurt50g
Fruit· 1
- 10 g lime juice (about ½ lime)10g
Stir the grated garlic, ginger, paprika, curry powder, turmeric, chili powder, lime juice and a pinch of salt into the yogurt to make a thick marinade.
Why? Thick, high-protein Greek yogurt clings to the paneer and adds almost no fat — where the original relies on oil and cream for richness, the yogurt gives the same tender, charred coat.Tip: Keep the marinade thick — if it's runny it slides off the paneer and won't crisp up.
Next up:Fold the paneer, red capsicum and onion through the marinade and let it sit for 10 min to take on the spices.
Fold the paneer, red capsicum and onion through the marinade and let it sit for 10 min to take on the spices.
Why? Paneer takes on flavour at the surface quickly, so 10 min is enough — marinate too long and the yogurt softens the cheese so it falls apart in the fryer.Tip: Thread everything onto skewers for easier turning and a proper tikka look.
Next up:Preheat the air fryer to 200 °C, lay out the paneer and vegetables in a single layer and air-fry 12 min, turning once, until the edges char.
- 12 min · hands-free
Preheat the air fryer to 200 °C, lay out the paneer and vegetables in a single layer and air-fry 12 min, turning once, until the edges char.
Why? The air fryer's hot circulating air chars a crisp crust like a tandoor without brushing on oil — the original bastes with oil or ghee and adds a hundred-plus calories a serving.Watch out: Don't let the cubes touch — crowded together they steam instead of char and won't crisp.12:00