Heart-Healthy Palak Chicken
Immerse yourself in the nutritious delight of Heart-Healthy Palak Chicken—a flavorful twist on the classic Indian dish that's tailored to support your wellness goals. This recipe pairs tender, bite-sized pieces of boneless, skinless chicken breasts with vibrant spinach puree, creating a protein-packed, nutrient-rich meal. Seasoned with aromatic spices like cumin, coriander, and turmeric, and enriched with low-sodium chicken broth and low-fat plain yogurt, it delivers bold flavors without compromising heart health. The spinach is blanched and blended to preserve its vibrant color and nutrients, while fresh ginger and garlic elevate the dish’s aroma and taste. Ready in just under an hour, this satisfying dish is perfect served with brown rice or whole wheat naan for a balanced, wholesome meal. Keywords: heart-healthy recipe, palak chicken recipe, spinach chicken curry, low-sodium chicken dinner, high-protein recipes.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breasts
- 300 grams fresh spinach leaves
- 240 milliliters low-sodium chicken broth
- 1 medium, chopped onion
- 2 medium, chopped tomato
- 1 inch piece, grated ginger
- 3 cloves, minced garlic
- 1 small, chopped green chili
- 2 tablespoons low-fat plain yogurt
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
- 0.5 teaspoon salt
Instructions
Begin by washing the spinach thoroughly in cold water. Blanch it in boiling water for 2 to 3 minutes, then remove and plunge into a bowl of ice water to stop the cooking. Drain and puree the spinach in a blender or food processor until smooth. Set aside.
Dice the chicken breasts into bite-sized pieces.
Heat olive oil in a large, non-stick pan over medium heat. Add the chopped onion and sauté until it turns golden brown, about 5 minutes.
Add the grated ginger, minced garlic, and chopped green chili. Sauté for another 2 minutes until the raw smell of the garlic disappears.
Stir in the chopped tomatoes and cook until they become soft and the oil starts to separate, about 4 minutes.
Add the turmeric powder, coriander powder, cumin powder, and black pepper. Mix well to evenly coat the onion-tomato mixture with spices.
Mix in the chicken pieces and cook on medium-high heat until the chicken is no longer pink inside, about 8-10 minutes.
Pour in the low-sodium chicken broth and bring to a gentle boil. Reduce the heat to low, cover, and let it simmer for 10 minutes to allow the flavors to meld.
Stir in the pureed spinach along with low-fat plain yogurt. Mix well to fully incorporate the spinach puree into the sauce.
Adjust salt to taste, keeping it minimal to follow heart-healthy guidelines, and let it cook for another 5 minutes uncovered, allowing the flavors to combine well.
Serve hot with brown rice or whole wheat naan for a wholesome meal.
Nutrition Facts
Calories |
1266 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 427 mg | 142% | |
| Sodium | 4250 mg | 185% | |
| Total Carbohydrate | 60.9 g | 22% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 32.3 g | ||
| Protein | 174.0 g | 348% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 533 mg | 41% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 3928 mg | 84% | |
*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.
