Low Fat Palak Chicken
Elevate your weeknight dinner game with this flavorful and health-conscious Low Fat Palak Chicken recipe, a vibrant twist on the classic Indian favorite. Tender chicken breast pieces are simmered in a rich, velvety spinach puree and enlivened with aromatic spices like cumin, coriander, and garam masala. The addition of low-fat yogurt lends creaminess without the heaviness, making it a guilt-free delight packed with nutrients. With a prep-and-cook time of just 50 minutes, this dish pairs beautifully with steamed rice or warm flatbreads. Perfect for anyone seeking a high-protein, low-fat meal that's bursting with authentic flavors, this recipe is your ticket to wholesome indulgence.
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Recipe Information
Ingredients
- 500 grams chicken breast
- 300 grams fresh spinach
- 100 grams low-fat yogurt
- 1 large onion
- 1 medium tomato
- 1 tablespoon ginger-garlic paste
- 2 small green chilies
- 1 teaspoon cumin seeds
- 1.5 teaspoons coriander powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 2 teaspoons vegetable oil
- 1 tablespoon lemon juice
- 100 milliliters water
Instructions
Wash the fresh spinach thoroughly in cold water. Blanch in boiling water for 2-3 minutes, then transfer immediately to ice-cold water to retain the green color. Drain and blend the spinach to a smooth puree, then set aside.
Cut the chicken breast into bite-sized pieces and set aside.
Finely chop the onion and tomato. Slit the green chilies lengthwise.
In a non-stick pan, heat 2 teaspoons of vegetable oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
Add the chopped onion and sauté until golden brown. Stir in the ginger-garlic paste and the green chilies, cooking for another minute until the raw aroma disappears.
Add the chopped tomato and cook until soft. Mix in coriander powder, turmeric powder, and salt.
Add the chicken pieces to the pan. Stir well to coat the chicken with the spices, then cover and cook for about 5 minutes.
Once the chicken is slightly cooked, add the spinach puree and stir to combine evenly.
Lower the heat and stir in the low-fat yogurt. Cook for another 10 minutes until the chicken is fully cooked and the sauce thickens.
Finish with garam masala and lemon juice. Stir well and adjust salt to taste.
Serve hot with rice or your choice of bread.
Nutrition Facts
Calories |
1134 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.4 g | 39% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 8.1 g | ||
| Cholesterol | 437 mg | 146% | |
| Sodium | 5510 mg | 240% | |
| Total Carbohydrate | 61.7 g | 22% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 29.0 g | ||
| Protein | 158.8 g | 318% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 674 mg | 52% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 2490 mg | 53% | |
*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.
