Heart-Healthy Chicken Saag
Discover the nourishing flavors of 'Heart-Healthy Chicken Saag,' a vibrant twist on the classic Indian-inspired dish. Packed with tender bites of chicken breast and fresh spinach, this recipe prioritizes wholesome ingredients like olive oil, aromatic garlic and ginger, and a medley of spices including cumin, turmeric, and garam masala. Blanched spinach and lemon juice add brightness to the dish, while low-sodium chicken broth ensures a light yet flavorful base. Ready in just 45 minutes, this one-pan wonder is perfect for busy weeknights or meal prep. Serve it with brown rice or whole wheat flatbreads for a satisfying, heart-smart meal that's as nutritious as it is delicious. Keywords: heart-healthy, chicken saag, Indian spices, spinach chicken recipe, quick and healthy dinner.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 12 ounces fresh spinach
- 2 tablespoons olive oil
- 1 medium onion
- 3 garlic cloves
- 1 inch piece fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 1 teaspoon garam masala
- 1 cup low-sodium chicken broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons cilantro leaves, chopped
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
Wash the spinach thoroughly and blanch it in boiling water for 2 minutes. Drain and immediately transfer to ice water to stop the cooking. Drain again, squeeze out excess water, and coarsely chop the spinach.
Heat the olive oil in a large pan over medium heat. Finely chop the onion and add it to the pan, sautéing until translucent, about 5 minutes.
Mince the garlic and ginger, then add them to the pan, cooking for another 2 minutes until fragrant.
Stir in the ground cumin, ground coriander, ground turmeric, and garam masala, and cook for 1 minute to release the spices' flavors.
Add the chicken pieces to the pan and sauté until they are browned on all sides, approximately 5 minutes.
Pour the low-sodium chicken broth into the pan. Bring the mixture to a gentle simmer, cover, and cook for 10 minutes until the chicken is fully cooked.
Stir in the chopped spinach, salt, and black pepper, cooking for another 5 minutes until the spinach is well incorporated and heated through.
Finish with lemon juice for a fresh accent. Remove the pan from the heat and garnish with chopped cilantro leaves.
Serve the chicken saag warm with brown rice or whole wheat flatbreads for a heart-healthy meal.
Nutrition Facts
Calories |
1197 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1859 mg | 81% | |
| Total Carbohydrate | 34.3 g | 12% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 6.4 g | ||
| Protein | 153.9 g | 308% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 463 mg | 36% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 1562 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
