Early this year, I participated in a project for the Arthritis Society's living-well program in which a recipe with anti-inflammatory properties will be featured in the coming months. Last month, a summer BBQ veggie side, the Souvlaki Paneer Kebabs, was shared with the arthritis community.
Highlights
Paneer cheese is a popular dairy product in Indian cuisine. This fresh type of cheese is versatile - it can be eaten as-is or cooked with seasoning. Paneer cheese fits well with a plant-based diet as it is high in protein, and a good source of fat, calcium and vitamin D. While there is some conflicting evidence about the impact of cheese on inflammation, research has shown that small amounts of dairy products are acceptable in an anti-inflammatory diet and may even be helpful. Moderation is key!
Nutritional information (per serving*):
Calories: 192; Protein (13g); Total Fat (13g); Saturated Fat (7g); Monounsaturated Fat (3g); Carbohydrates (7g); Fibre (1g); Sodium (308mg).
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
*Serving size: 1 skewer
Yield: 8 skewers
Ingredients:
Dressing
2 tablespoons extra virgin olive oil
¼ cup lime juice
¼ cup plain Greek yogurt
2 tablespoons soy sauce
½ teaspoon salt
1 teaspoon pepper
1 tablespoon minced garlic
Kebabs
8 wooden skewers
1 piece of Paneer, about 12 oz, cut into bite-sized squares (approx. 28 cubes)
1 small red onion, quartered, segments separated
1 medium red pepper, cut into bite-sized pieces
14 cherry tomatoes
·1 small zucchini, thickly sliced
Instructions
1. Soak wooden skewers in water for 30 minutes to avoid burning in the oven.
2. Preheat oven at 425 °F and prepare a baking sheet with aluminum foil.
3. Dressing: In a small bowl, whisk together olive oil, lime juice, yogurt, soy sauce, salt, pepper, and garlic. Set aside.
4. Kebabs: Arrange paneer and vegetables onto the skewers. Each skewer should have between 3 and 4 pieces of paneer alternating with assorted vegetables.
5. Place kebabs on the baking sheet and coat them generously with the dressing.
6. Roast for about 12-15 minutes or until cheese starts melting.
Extra tips:
✔ Kebab skewers can be made ahead of time. Coat the kebabs with dressing and place them in the fridge for one hour before cooking to let the flavours soak into the vegetables and paneer.
✔ Grill it up! These kebabs can also be cooked on the barbeque. Preheat a greased grill to medium-high heat. Grill kebabs for 12-15 minutes, turning every 3 minutes.
✔ Serve with tzatziki sauce to add a tangy flavour.
✔ Kebabs are a great way to use up any vegetables in the fridge before they spoil.
A recipe developed by Cristina Montoya RD @arthritisdietitian for The Arthritis Society