Discover how to make Tanjir Tiganj, a delightful mixed grill platter featuring a variety of succulent meats and fresh vegetables. This recipe provides step-by-step instructions to create a flavorful and satisfying dish perfect for family gatherings or special occasions. Enjoy the rich flavors and crispy textures of grilled beef, chicken, lamb, and seasonal veggies with Tanjir Tiganj!

Ingredients:

Meats:

 - 200g beef steak, cut into cubes

 - 200g chicken breasts, cut into cubes

 - 200g lamb chops

Marinade:

 - 3 tbsp olive oil

 - 2 tbsp lemon juice

 - 3 cloves garlic, minced

 - 1 tsp ground cumin

 - 1 tsp paprika

 - 1 tsp ground coriander

 - 1/2 tsp ground black pepper

 - 1/2 tsp salt

 - 1/2 tsp chili powder (optional)

Vegetables:

 - 1 red bell pepper, cut into chunks

 - 1 green bell pepper, cut into chunks

 - 1 onion, cut into wedges

 - 1 zucchini, sliced

 - 1 cup cherry tomatoes

For Serving:

 - Fresh parsley, chopped

 - Lemon wedges

Instructions:

Marinate the Meats:

  - In a bowl, combine olive oil, lemon juice, minced garlic, ground cumin, paprika, ground coriander, black pepper, salt, and chili powder (if using). Mix well.

  - Add beef, chicken, and lamb to the marinade. Toss to coat all the pieces evenly. Cover and refrigerate for at least 1 hour, or overnight for best results.

Prepare the Vegetables:

  - In a large bowl, toss the bell peppers, onion, zucchini, and cherry tomatoes with a little olive oil and a pinch of salt and pepper.

Preheat the Grill:

  - Preheat your grill to medium-high heat.

Grill the Meats:

  - Thread the marinated meats onto skewers, alternating between beef, chicken, and lamb.

  - Place the skewers on the grill and cook for about 10-15 minutes, turning occasionally, until the meats are cooked through and have nice grill marks.

Grill the Vegetables:

  - Place the vegetables on the grill, either directly or using a grill basket. Grill for about 8-10 minutes, turning occasionally, until tender and slightly charred.

Serve:

  - Remove the meats and vegetables from the grill and arrange them on a serving platter.

  - Garnish with freshly chopped parsley and serve with lemon wedges on the side.

Enjoy your Tanjir Tiganj with your favorite dipping sauces and side dishes!

Nutritional values

Meats:

Beef Steak (200g)

 - Calories: 250 kcal

 - Protein: 26g

 - Fats: 15g

 - Carbohydrates: 0g

Benefits:

 - Excellent source of high-quality protein.

 - Rich in iron, zinc, and B vitamins, supporting muscle growth and energy production.

Chicken Breasts (200g)

 - Calories: 165 kcal

 - Protein: 31g

 - Fats: 3.6g

 - Carbohydrates: 0g

Benefits:

 - Lean source of protein, essential for muscle repair and maintenance.

 - Contains B vitamins like niacin and B6, supporting metabolism and brain function.

Lamb Chops (200g)

 - Calories: 282 kcal

 - Protein: 25g

 - Fats: 20g

 - Carbohydrates: 0g

Benefits:

 - Rich in protein and healthy fats.

 - Contains iron and zinc, promoting immune function and oxygen transport.

Marinade Ingredients:

Olive Oil (3 tbsp)

 - Calories: 884 kcal

 - Fats: 100g

 - Carbohydrates, Protein: 0g

Benefits:

 - Rich in heart-healthy monounsaturated fats.

 - Contains antioxidants that may reduce inflammation.

Lemon Juice (2 tbsp)

 - Calories: 29 kcal

 - Carbohydrates: 9g

 - Protein: 0.4g

 - Fats: 0.3g

Benefits:

 - Adds tanginess and enhances flavor.

 - Rich in vitamin C, supporting immune health and skin repair.

Garlic (3 cloves, minced)

 - Calories: 149 kcal

 - Carbohydrates: 33g

 - Protein: 6.4g

 - Fats: 0.5g

Benefits:

 - Contains allicin, which has antimicrobial and immune-boosting properties.

 - May support heart health by reducing cholesterol levels.

Ground Cumin (1 tsp)

 - Calories: 375 kcal

 - Carbohydrates: 44g

 - Protein: 18g

 - Fats: 22g

Benefits:

 - Adds earthy flavor.

 - May aid digestion and have anti-inflammatory properties.

Paprika (1 tsp)

 - Calories: 282 kcal

 - Carbohydrates: 54g

 - Protein: 14g

 - Fats: 13g

Benefits:

 - Adds color and mild heat.

 - Contains antioxidants like vitamin A, supporting vision and skin health.

1 tsp ground coriander

 - Calories: 298 kcal

 - Carbohydrates: 55g

 - Protein: 12g

 - Fats: 17g

Benefits:

 - Adds citrusy flavor.

 - May help with digestion and have anti-inflammatory effects.

Ground Black Pepper (1/2 tsp)

 - Calories: 255 kcal

 - Carbohydrates: 64g

 - Protein: 10g

 - Fats: 3.3g

Benefits:

 - Enhances flavor.

 - Contains piperine, which may improve digestion and nutrient absorption.

Salt (1/2 tsp)

 - Sodium: 38,000 mg

 - Calories: 0 kcal

 - Carbohydrates, Protein, Fats: 0g

Benefits:

 - Essential for maintaining fluid balance and nerve function.

 - Enhances the flavor of food.

Chili Powder (1/2 tsp, optional)

 - Calories: 282 kcal

 - Carbohydrates: 54g

 - Protein: 14g

 - Fats: 13g

Benefits:

 - Adds heat and spiciness.

 - Contains capsaicin, which may boost metabolism and reduce inflammation.

Vegetables:

Red Bell Pepper (1, cut into chunks)

 - Calories: 31 kcal

 - Carbohydrates: 6g

 - Protein: 1g

 - Fats: 0.3g

Benefits:

 - Rich in vitamins A and C, supporting immune function and skin health.

 - Contains antioxidants that may protect against chronic diseases.

Green Bell Pepper (1, cut into chunks)

 - Calories: 20 kcal

 - Carbohydrates: 4.6g

 - Protein: 0.9g

 - Fats: 0.2g

Benefits:

 - Adds crunch and flavor.

 - Rich in vitamin C and fiber, supporting digestion and immune function.

Onion (1, cut into wedges)

 - Calories: 40 kcal

 - Carbohydrates: 9g

 - Protein: 1g

 - Fats: 0.1g

Benefits:

 - Adds sweetness and depth of flavor.

 - Contains antioxidants and compounds that may support heart health and reduce inflammation.

Zucchini (1, sliced)

 - Calories: 17 kcal

 - Carbohydrates: 3.1g

 - Protein: 1.2g

 - Fats: 0.3g

Benefits:

 - Low in calories and high in water content, promoting hydration.

 - Rich in vitamins A and C, supporting immune health and vision.

Cherry Tomatoes (1 cup)

 - Calories: 18 kcal

 - Carbohydrates: 3.9g

 - Protein: 0.9g

 - Fats: 0.2g

Benefits:

 - Adds sweetness and acidity.

 - Rich in lycopene, an antioxidant that may protect against certain cancers and heart disease.

For Serving:

Fresh Parsley (chopped)

 - Calories: 36 kcal

 - Carbohydrates: 6.3g

 - Protein: 2.9g

 - Fats: 0.8g

Benefits:

 - Adds freshness and color.

 - Rich in vitamins K, C, and A, supporting bone health and immune function.

Lemon Wedges

 - Calories: 29 kcal

 - Carbohydrates: 9g

 - Protein: 0.4g

 - Fats: 0.3g

Benefits:

 - Adds tangy flavor and brightness.

 - High in vitamin C, promoting immune health and skin repair.

This recipe is a great balance of lean proteins, healthy fats, and nutrient-rich vegetables, making it both flavorful and nutritious. The marinade enhances the taste of the meats while the vegetables provide essential vitamins and minerals.