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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Make sure the yogurt and sour cream are gluten-free.

 

"Spinach is susceptible of receiving all imprints: It is the virgin wax of the kitchen." -Grimod de la Reyniere

The refrigerator light goes on...

As I was researching this dish and experimenting with recipes I found that there are, as with most Indian dishes, dozens of ways to prepare Saag. Beyond the lamb, chicken, and various vegetarian versions, the most inconsistent instructions were regarding how to handle the spinach.

Most involved precooking the spinach or using frozen spinach. The latter makes sense, as frozen spinach is easy and convenient. Some called for blanching or precooking fresh spinach, which did not make sense to me: it's an extra step that adds more water to the spinach that most recipes then recommended squeezing out. It all seemed a bit too complicated when just adding fresh, whole spinach leaves would suffice.

I am really glad that I cooked it this way. The bright, freshly cooked spinach is a great complement to the creamy spiciness of the dish. The larger leaves add great texture, but if you prefer your spinach in smaller pieces, simply chop the fresh spinach before adding it to the sauce.

 
 

Chicken Saag



Servings: 4 | Serving size: 4 ounces chicken with veggies and sauce

Cooking time: 45 minutes

This recipe can easily be multiplied and makes great leftovers.

Serve with Brown Rice or Cumin Rice.

2 tsp. olive oil
3 cloves garlic (minced)
1 Tbsp. fresh ginger (minced)
1 large onion (diced)
1 lb. boneless, skinless chicken thighs (cut into 1/2 inch cubes)
1 tsp. ground cumin
1 tsp. paprika
2 tsp. garam masala
1/2 tsp. turmeric
1/8 tsp. red pepper flakes
1/2 tsp. salt
to taste black pepper
1 cup water
1 lb. fresh spinach
1 cup Greek yogurt
1/4 cup reduced fat sour cream

Easy healthy Chicken Saag recipe from Dr. Gourmet

Place a medium stock pot or large sauce pan over medium heat.

Add the olive oil and heat until warm.

Add the garlic and ginger. Cook for about one minute, stirring frequently.

Increase the heat to medium high, add the onion, and cook for about 4 minutes. Stir frequently.

Add the chicken and cook, stirring frequently, for 5 minutes until browned.

Add the cumin, paprika, garam masala, turmeric, red pepper flakes, salt, pepper, and water.

Reduce the heat to medium, cover, and simmer for 15 minutes.

Add the spinach in 3 to 4 batches. As each batch wilts and there is enough room in the pot for more, add more spinach. Stir frequently.

Reduce the heat to low and add the yogurt and sour cream.

Stir until blended and serve.

Nutrition Facts

Serving size = 4 ounces chicken with veggies and sauce | Servings = 4

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Amount Per Serving

Calories 267 Calories from Fat 99
  % Daily Value
Total Fat 10g 15%
    Saturated Fat 3g 15%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 117mg 38%
Sodium 527mg 22%
Total Carbohydrates 13g 4%
    Dietary Fiber 4g 16%
    Sugars 4g
Protein 33g
Vitamin A 220% Vitamin C 60%
Calcium 20% Iron 25%
Vitamin K
553mcg
Potassium
1116mg