Low Sodium Chicken Saag
Delight your taste buds with our vibrant Low Sodium Chicken Saag, a heart-healthy spin on the classic Indian dish. Featuring tender chicken breast simmered in a rich, creamy spinach sauce spiced with aromatic cumin, coriander, turmeric, and garam masala, this recipe is bursting with authentic flavor while keeping sodium in check. Fresh spinach is blended to create a luscious, velvety texture, perfectly complemented by a tangy touch of yogurt and a squeeze of lemon juice. Ready in just an hour, this one-pot wonder is ideal for busy weeknights and pairs beautifully with whole-grain naan or fluffy brown rice. Packed with nutrients and low in salt, it’s a wholesome and delicious way to enjoy guilt-free comfort food!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 200 grams fresh spinach leaves
- 1 medium onion
- 4 cloves garlic cloves
- 1 inch piece fresh ginger
- 2 tablespoons cilantro leaves
- 150 grams plain low-fat yogurt
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon garam masala
- 0.5 teaspoon crushed black pepper
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 200 ml low sodium chicken stock
Instructions
Wash the spinach thoroughly and blanch in boiling water for 2 minutes. Drain and immediately rinse under cold water. Blend the spinach into a smooth puree using a food processor or blender.
Cut the chicken breast into bite-sized pieces. Finely chop the onion, garlic, ginger, and cilantro.
Heat olive oil in a large pan over medium heat. Add cumin seeds and let them sizzle for 30 seconds.
Add the chopped onions to the pan and sauté until they turn golden brown, about 5 minutes.
Stir in the garlic and ginger, cooking for another 2 minutes until fragrant.
Add ground coriander, turmeric powder, and black pepper to the pan. Cook, stirring constantly for 1 minute.
Add the chicken pieces to the pan and cook until browned on all sides, about 5 minutes.
Pour in the low sodium chicken stock and bring to a simmer. Cover and let it cook for 10 minutes.
Stir the spinach puree and yogurt into the pan, mixing well to combine all ingredients. Simmer for an additional 10 minutes until the chicken is fully cooked and the sauce has thickened.
Sprinkle garam masala and lemon juice over the chicken saag, and stir in chopped cilantro.
Serve hot with whole-grain naan or brown rice, and enjoy your low sodium chicken saag!
Nutrition Facts
Calories |
1364 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.3 g | 66% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 434 mg | 145% | |
| Sodium | 784 mg | 34% | |
| Total Carbohydrate | 47.1 g | 17% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 19.3 g | ||
| Protein | 174.7 g | 349% | |
| Vitamin D | 2.6 mcg | 13% | |
| Calcium | 672 mg | 52% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 3479 mg | 74% | |
*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.
