Super Saheliya

Dhruti Shah

Enthusiastic Super Saheliya Subscriber

INTRODUCTION TO THE RECIPE

Broccoli Panner Tikki is made from broccoli and paneer as the key ingridients. Normally in almost all families, Tikki is basically made from mashed potatoes but here we are using some different vegetables to make our Tikki to be used for breakfast or sometimes as a light dinner. For making broccoli paneer Tikki, the key ingredients are broccoli and paneer. let’s see why we should make broccoli paneer Tikki.

NUTRIENTS YOU GET FROM BROCCOLI

Broccoli is a good source of fiber and protein. It contains iron, potassium, calcium, selenium, and magnesium as well as the vitamins A, C, E, K,. It has a good array of B vitamins including folic acid. According to a study it has been found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease. It helps in reducing the total amount of cholesterol in the body. A key component of broccoli is a phytochemical known as sulforaphane, which also gives broccoli a slightly bitter taste

One cup of raw broccoli contains 25 calories. less It has less than 5 grams of carbohydrate,.It contains no fat, but a few grams of plant protein. Even so, broccoli is chock full of nutrients. One cup cooked provides nearly 250% of the daily target for vitamin K, which helps blood clot and is needed for bone health.

This powerhouse veg also contains plant-based omega-3 fatty acids called alpha-linolenic acid, or ALAs, which are linked to anti-inflammation and improved circulation.

NUTRIENTS YOU GET FROM PANEER

Paneer contains Calcium & Vitamin D, which are responsible for abating the possibility of Breast Cancer.

Paneer is rich in calcium content, and calcium is also known to strengthen both the teeth and bones. Also the intake of calcium also helps in the smooth functioning of the nervous system and the heart muscles stay healthy.

Paneer helps you lose weight as it contains protein that keeps you full for a long time and hence, you don’t end up eating a lot in general. Besides, it also contains a fatty acid that helps in burning quite a lot of fat.

It contains both phosphorus and magnesium. Phosphorus helps in smooth digestion as well as excretion. And magnesium, as a result of having a laxative effect, prevents constipation.

INGRIDIENTS

1 cup finely chopped broccoli
1/2 cup powdered paneer
2 tsp oil
1/2 cup finely chopped onion
2 tsp finely chopped garlic
1 tsp finely chopped green chillies
Salt, to taste
1/2 cup roasted quick cooking rolled oats
1 tsp oil for chopping and cooking

HOW TO MAKE DELICIOUS BROCCOLI PANNER TIKI:

STEP 1:

Heat oil in a wide non-stick pan, add onion, garlic and green chillies and saute on medium heat for 1 to 2 minutes

STEP 2:

Then add broccoli and salt, stir fry over medium heat for 2 to 3 minutes.

STEP 3:
Now take it off the heat and let it cool in a deep bowl. When completely cooled, add oats and paneer and mix well

STEP 4:
Now divide the mixture into 11 equal parts, 20 mm of each part. Make a thin round Tikki of 2 inches

STEP 5: 
Heat a non-stick frying pan and put 1/4 tsp oil on it and cook all the tikkas with 1/2 tsp oil till it turns golden brown on both sides. Serve immediately with green sauce.

See our other recipe Idli Fry: A New Twist