Low Sodium Palak Chicken
Elevate your weeknight dinners with this flavorful and heart-healthy Low Sodium Palak Chicken! This vibrant dish combines tender chicken breast and nutrient-packed spinach in a creamy, yet light, yogurt-based sauce spiced with aromatic cumin, coriander, garlic, and garam masala. Blanching the spinach preserves its bright green color, while simmering the chicken in low-sodium stock ensures both tenderness and depth of flavor. Perfectly balanced with a hint of lemon juice and accented by fresh cilantro, this wholesome recipe is ideal for those looking to enjoy the rich, comforting flavors of Indian cuisine without the excess salt. Serve it alongside brown rice or whole wheat naan for a nourishing and satisfying meal.
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Recipe Information
Ingredients
- 500 g Chicken breast, boneless and skinless
- 250 g Fresh spinach leaves
- 100 g Plain low sodium yogurt
- 1 medium Onion, finely chopped
- 1 large Tomato, roughly chopped
- 1 teaspoon Ginger paste
- 1 teaspoon Garlic paste
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 cup Low sodium chicken stock
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro, chopped
- 0.5 teaspoon Black pepper
Instructions
Clean the chicken breasts and cut them into bite-sized pieces. Set aside.
Blanch the spinach by boiling it in hot water for 2 minutes, then transferring it immediately to a bowl of ice-cold water. Drain and blend into a smooth puree.
In a large pan, heat olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
Add the chopped onion and sauté until they turn golden brown.
Mix in the ginger paste and garlic paste, cooking for another minute until fragrant.
Stir in the chopped tomato, turmeric powder, coriander powder, and cook until the tomato softens and the oil begins to separate from the masala.
Add the chicken pieces to the pan, mixing well to coat them with the spice mixture. Cook for about 5-7 minutes, until the chicken is lightly browned.
Pour in the low sodium chicken stock, cover the pan, and let the chicken simmer on low heat for about 10-15 minutes or until fully cooked.
Add the spinach puree and plain yogurt to the pan, stirring well to combine. Simmer uncovered for another 5 minutes.
Sprinkle garam masala and half of the lemon juice into the pan, adjusting the flavor as needed with black pepper.
Garnish with fresh cilantro and the remaining lemon juice. Serve hot with rice or low-sodium whole wheat naan.
Nutrition Facts
Calories |
1350 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.8 g | 65% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 432 mg | 144% | |
| Sodium | 1071 mg | 47% | |
| Total Carbohydrate | 43.2 g | 16% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 14.0 g | ||
| Protein | 175.1 g | 350% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 614 mg | 47% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 3777 mg | 80% | |
*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.
