Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer—a cow’s-milk cheese that is curdled then pressed until firm. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. Make it a meal: Serve over steamed basmati rice.
| Prep Time: | 30 minutes |
| Ready in: | 30 minutes |
| Yield: | 4 servings, about 1 1/4 cups each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 14 ounces firm tofu , preferably water-packed | |
| 4 teaspoons canola oil , divided | |
| 3/4 teaspoon salt , divided | |
| 1 onion , sliced 1/4 inch thick | |
| 2 medium cloves garlic , finely chopped | |
| 1 teaspoon freshly grated ginger | |
| 1 teaspoon mustard seeds | |
| 1 pound baby spinach | |
| 1 cup low-fat or nonfat plain yogurt | |
| 1 1/2 teaspoons curry powder | |
| 1/4 teaspoon ground cumin | |
Recipe Directions
- Cut tofu into thirds lengthwise and eighths crosswise. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and sprinkle with 1/4 teaspoon salt. Cook, stirring gently every 2 to 3 minutes, until browned on all sides, 6 to 8 minutes. Transfer to a plate.
- Add the remaining 2 teaspoons oil to the pan and reduce heat to medium. Add onion, garlic, ginger and mustard seeds and cook until the onion is translucent, 4 to 6 minutes. Add spinach in batches small enough to fit in the pan and cook, stirring frequently, until all the spinach has been added and has wilted, 4 to 6 minutes more.
- Meanwhile, combine yogurt, curry powder, cumin and the remaining 1/2 teaspoon salt in a small bowl. Add to the pan along with the tofu and cook until heated through, about 2 minutes.
Health Advantages: low calorie, low carb, high fiber, low sat fat, low cholesterol, high potassium, high calcium, heart healthy, healthy weight.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 229 cal | Carbohydrate Servings: | 1 1/2 | |||||
| Carbohydrates: | 14 g | Dietary Fiber: | 5 g | Cholesterol: | 4 mg | |||
| Fat: | 13 g | Sodium: | 582 mg | Saturated Fat: | 2 g | |||
| Protein: | 18 g | Potassium: | 861 mg | Monounsaturated Fat: | 3 g | |||
| Nutrition Bonus: | Vitamin A (220% daily value), Vitamin C (60% dv), Folate (55% dv), Calcium & Iron (30% dv), Magnesium (24% dv). | |||||||
| Exchanges: | 1/2 low-fat milk, 2 vegetable,1 medium-fat meat, 1 fat | |||||||
