Spinach and Chicken Curry - Healthy Chicken Saag

Name: Spinach and Chicken Curry - Healthy Chicken Saag
Prep time: 15 min
Cook time: 18 min
Total time: 33 min
Yield: 4 servings
Ingredients: ½ teaspoon ground ginger; ½ teaspoon sweet paprika; 2 teaspoons curry powder; 1 ½ teaspoons garam masala; ¼ teaspoon chili flakes; ½ teaspoon fine sea salt; ¼ teaspoon ground black pepper; 2 boneless skinless chicken breasts; 1 small onion; 2 garlic cloves; 1 tablespoon vegetable oil; 2 tablespoons tomato paste; 9 oz tomatoes; ½ cup milk; ¼ cup vegetable broth; 1 heaped tablespoon low-fat cream cheese; 7 oz frozen spinach

User Reviews

4.6

21 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Total Time
33 mins
Servings
4 servings
Calories
292 kcal
Course
Main Course
Cuisine
Indian

Spinach and Chicken Curry - Healthy Chicken Saag

Freya Patterson

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This healthy spinach and chicken curry is a simplified take on a classic chicken saag. It satisfies the curry cravings while keeping it light.

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Ingredients

Servings

Spice mixture:

½ teaspoon ground ginger
½ teaspoon sweet paprika
2 teaspoons curry powder Note 1
1 ½ teaspoons garam masala
¼ teaspoon chili flakes more or less to taste
½ teaspoon fine sea salt
¼ teaspoon ground black pepper

Chicken and spinach curry:

2 boneless skinless chicken breasts about 450 g/ 1 lb
1 small onion about 60 g/ 2 oz
2 garlic cloves
1 tablespoon vegetable oil
2 tablespoons tomato paste
9 oz tomatoes 250 g
½ cup milk 125 ml
¼ cup vegetable broth 60 ml
1 heaped tablespoon low-fat cream cheese
7 oz frozen spinach 200 g, about 4-5 large cubes, Note 2

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Instructions

Spice mixture:

Mix all the spices in a small bowl. Set aside.½ teaspoon ground ginger + ½ teaspoon sweet paprika + 2 teaspoons curry powder + 1 ½ teaspoons garam masala + ¼ teaspoon chili flakes + ½ teaspoon fine sea salt + ¼ teaspoon ground black pepper +

Curry:

Let the spinach defrost partially while you prepare the rest.7 oz frozen spinach/ 200 g
Chop the chicken breasts into bite-size pieces. Finely chop the onion. Finely chop the garlic. Keep them separated.2 boneless skinless chicken breasts + 1 small onion + 2 garlic cloves
Saute ingredients: Heat the oil in a skillet or a non-stick pan. Cook the onion on medium-low heat, stirring often, until translucent, about 3-4 minutes. Add the garlic and stir for another minute. Add the spice mixture and stir for another minute.1 tablespoon vegetable oil
Add the chicken and the tomato paste. Stir well to coat the chicken with the tomato paste and the spices. Cook for 2-3 minutes, stirring often.2 tablespoons tomato paste
Add ingredients: In the meantime, chop the tomatoes into small cubes. Add them to the skillet together with the milk, vegetable stock, and cream cheese. Stir well until the cream cheese is incorporated. Add the spinach as well.9 oz tomatoes/ 250 g + ½ cup milk/ 125 ml + ¼ cup vegetable broth/ 60 ml + 1 heaped tablespoon low-fat cream cheese
Simmer curry: Cover the pan, leaving a crack open, and cook for 5-7 minutes until the spinach is fully thawed, the chicken is cooked through, and the sauce is slightly thickened. Serve with rice.

Notes

Curry powder: Check how hot the curry powder is and use it accordingly. Mine was mild.
Spinach: You can also use fresh spinach. Wash it, chop it roughly, and add it to the curry during the last 2-3 minutes of the cooking time, allowing it to wilt in the pot.

Nutrition Information

Show Details

Serving 1/4 of the dish Calories 292kcal (15%) Carbohydrates 12g (4%) Protein 40g (80%) Fat 10g (15%) Saturated Fat 2g (10%) Polyunsaturated Fat 6g Cholesterol 101mg (34%) Sodium 477mg (20%) Fiber 4g (16%) Sugar 4g (8%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 292 kcal

% Daily Value*

Serving	1/4 of the dish
Calories	292kcal	15%
Carbohydrates	12g	4%
Protein	40g	80%
Fat	10g	15%
Saturated Fat	2g	10%
Polyunsaturated Fat	6g	35%
Cholesterol	101mg	34%
Sodium	477mg	20%
Fiber	4g	16%
Sugar	4g	8%