Low Sodium Chicken Saag
Savor the bold, vibrant flavors of **Low Sodium Chicken Saag**, a healthy twist on the classic Indian favorite! This dish combines tender, protein-rich chicken breast with the earthy goodness of fresh spinach, all enveloped in a creamy, spiced yogurt-based sauce. Seasoned with aromatic cumin, coriander, turmeric, and a dash of garam masala, this flavorful curry is perfect for those looking to enjoy a heart-healthy, low-sodium meal without sacrificing taste. Quick to prepare in under an hour, it’s an excellent choice for a wholesome dinner when paired with fluffy brown rice or whole-grain naan. Packed with nutrients and bursting with flavor, this chicken saag recipe is a must-try for mindful eating enthusiasts!
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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
Directions
Step 1
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.
Step 2
Cut the chicken breast into bite-sized pieces. Finely chop the onion, garlic, ginger, and cilantro.
Step 3
Heat olive oil in a large pan over medium heat. Add cumin seeds and let them sizzle for 30 seconds.
Step 4
Add the chopped onions to the pan and sauté until they turn golden brown, about 5 minutes.
Step 5
Stir in the garlic and ginger, cooking for another 2 minutes until fragrant.
Step 6
Add ground coriander, turmeric powder, and black pepper to the pan. Cook, stirring constantly for 1 minute.
Step 7
Add the chicken pieces to the pan and cook until browned on all sides, about 5 minutes.
Step 8
Pour in the low sodium chicken stock and bring to a simmer. Cover and let it cook for 10 minutes.
Step 9
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.
Step 10
Sprinkle garam masala and lemon juice over the chicken saag, and stir in chopped cilantro.
Step 11
Serve hot with whole-grain naan or brown rice, and enjoy your low sodium chicken saag!
Nutrition Facts
| Serving size | (1309.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1364.5 |
| Total Fat 51.3g | 0% |
| Saturated Fat 11.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 433.6mg | 0% |
| Sodium 784.5mg | 0% |
| Total Carbohydrate 47.1g | 0% |
| Dietary Fiber 10.5g | 0% |
| Total Sugars 19.3g | |
| Protein 174.7g | 0% |
| Vitamin D 102.8IU | 0% |
| Calcium 672.5mg | 0% |
| Iron 15.4mg | 0% |
| Potassium 3479.2mg | 0% |
Source of Calories