Heart-Healthy Palak Chicken

Delight in the nourishing flavors of Heart-Healthy Palak Chicken, a wholesome dish that combines tender, juicy chicken with the goodness of fresh spinach in a creamy, spiced sauce. This low-sodium recipe is packed with protein and loaded with nutrients, thanks to a blend of blanched spinach puree, low-fat yogurt, and aromatic Indian spices like turmeric, cumin, and coriander. Cooked with minimal oil and enriched with low-sodium chicken broth, this meal is perfect for those looking to enjoy comforting, flavorful food while keeping heart health in focus. Serve it with fluffy brown rice or whole wheat naan for a balanced, guilt-free meal that’s sure to satisfy! Keywords: heart-healthy, palak chicken, low-sodium, spinach chicken curry, healthy Indian recipes.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Dice the chicken breasts into bite-sized pieces.

Step 3

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.

Step 4

Add the grated ginger, minced garlic, and chopped green chili. Sauté for another 2 minutes until the raw smell of the garlic disappears.

Step 5

Stir in the chopped tomatoes and cook until they become soft and the oil starts to separate, about 4 minutes.

Step 6

Add the turmeric powder, coriander powder, cumin powder, and black pepper. Mix well to evenly coat the onion-tomato mixture with spices.

Step 7

Mix in the chicken pieces and cook on medium-high heat until the chicken is no longer pink inside, about 8-10 minutes.

Step 8

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.

Step 9

Stir in the pureed spinach along with low-fat plain yogurt. Mix well to fully incorporate the spinach puree into the sauce.

Step 10

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.

Step 11

Serve hot with brown rice or whole wheat naan for a wholesome meal.

Nutrition Facts

Serving size	(1523.9g)

Amount per serving	% Daily Value*
Calories	1266.4

Total Fat 35.8g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 1.5g
Cholesterol 426.7mg	0%
Sodium 4250.3mg	0%
Total Carbohydrate 60.9g	0%
Dietary Fiber 13.7g	0%
Total Sugars 32.3g
Protein 174.0g	0%

Vitamin D 20.6IU	0%
Calcium 532.8mg	0%
Iron 17.3mg	0%
Potassium 3928.4mg	0%

*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.

Source of Calories

Fat: 25.5%

Protein: 55.2%

Carbs: 19.3%