Low Fat Palak Keerai
Experience the wholesome goodness of **Low Fat Palak Keerai**, a light and nutritious South Indian-inspired spinach dish that's perfect for healthy eating without compromising on flavor. This vibrant green curry features fresh spinach leaves, low-fat milk, and yogurt, blended with fragrant spices like cumin, turmeric, and a hint of garlic and ginger, creating a creamy yet guilt-free delight. The dish is quick to prepare with a focus on minimal oil, using cooking spray to sauté the onions and cumin for added depth. Whether served with steamed rice or soft chapati, this low-fat recipe is a flavorful and nutrient-packed option for those seeking a balanced meal that's both comforting and low in calories. Perfect for busy weeknights or a wholesome family dinner, this one-pot recipe showcases spinach at its finest while supporting a health-conscious lifestyle.
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Recipe Information
Ingredients
- 300 grams fresh spinach leaves
- 250 milliliters low-fat milk
- 2 pieces green chilies
- 1 inch piece ginger
- 1 medium onion
- 1 teaspoon cumin seeds
- 2 pieces garlic cloves
- 1 teaspoon salt
- 0.5 teaspoon turmeric powder
- 100 grams low-fat yogurt
- 100 milliliters water
- as needed cooking spray
Instructions
Wash the spinach leaves thoroughly under running water to remove any dirt and impurities.
In a large pot, bring the water to a boil. Add the spinach leaves and blanch them for 2-3 minutes until they wilt. Drain and immediately transfer to a bowl of ice water to retain the green color.
Drain the spinach from the ice water and set aside.
Peel and roughly chop the ginger and garlic cloves.
In a blender, add the blanched spinach, chopped ginger, garlic, and green chilies. Blend to a smooth paste. Set this aside.
Finely chop the onion and set aside.
Heat a non-stick pan and lightly coat it with cooking spray. Add the cumin seeds and allow them to splutter.
Add the chopped onion to the pan and sauté on a medium flame until they turn translucent.
Add the spinach paste to the pan and mix well with the sautéed onions.
Pour in the low-fat milk and stir continuously to combine with the spinach paste.
Add the salt and turmeric powder, and allow it to simmer for about 5 minutes, stirring occasionally.
Lower the flame and add the low-fat yogurt, stirring continuously to prevent curdling.
Continue to cook on a low flame for another 5 minutes until the flavors meld together.
Turn off the heat and let the dish rest for a few minutes before serving.
Serve the Low Fat Palak Keerai warm, accompanied by steamed rice or chapati.
Nutrition Facts
Calories |
378 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.3 g | 12% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 2822 mg | 123% | |
| Total Carbohydrate | 54.3 g | 20% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 29.0 g | ||
| Protein | 26.9 g | 54% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 898 mg | 69% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 2429 mg | 52% | |
*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.
