There’s something I love about Indian food. Ever since I made my first Indian dish a few months ago, I’ve been tempted to make the next round.
My absolute favorite dish to order at an Indian restaurant is a spicy Chicken Tikka Saag. Maybe you’ve never seen the Tikka distinction? I learned about this from my friend Deb, but Tikka designates WHITE meat. Yep, I discriminate when it comes to chicken. I can’t handle that dark meat…
So what is Chicken Saag? It’s in essence chicken, spinach, onions, tomatoes, and yummy Indian spices simmered to perfection and then served with beautiful jasmine rice. In restaurants, it’s served with tasty naan bread… but for my at-home healthy version, I stayed away from the bread, considering my waistline in the decision.
This at-home version definitely hit the spot, and I was proud of myself for whipping up another Indian treat. While I love eating Indian at restaurants, I know exactly how much oil and butter is included when I’m the one adding it.
Healthy Chicken Saag
From Racheal Ray via Pinterest
1 large onion, chopped
1-inch piece ginger, peeled and grated
1 red chili pepper, sliced or chopped
3 to 4 cloves garlic, chopped
1 Tbsp. ground cumin
1 Tbsp. coriander
2 tsp. turmeric
1/4 tsp. ground cardamom or 2 to 3 crushed seeds
4 small ripe plum tomatoes, chopped
1 1/2 cups chicken stock
2 packages frozen chopped organic spinach, defrosted and wrung of excess liquid
1 lb. chicken breast, cut into 1 1/2- to 2-inch chunks
1. Spray a saute pan with butter flavored cooking spray and raise to medium heat. Add onion, ginger, chili and garlic; season with salt and spices. Note: Racheal’s original recipe (link above) called for EVOO and butter. I replaced both with cooking spray…
2. Sauté to tender 5-6 minutes, add tomatoes and cook 2-3 minutes more.
3. Add to a food processor along with stock and spinach. Purée into a smooth thick sauce, return to pan and bring to bubble.
4. Reduce heat to a simmer and poach chicken in sauce 6-7 minutes until cooked through.
5. Serve over your favorite rice. Note: I used Jasmine rice, cooked in my rice cooker, but quinoa or brown rice would also pair well.
Per 1/4 Recipe Serving (Saag Only):
CAL 163; CARB 8g; FAT 7g; PROT 27g; FIB 2g; WW Points Plus: 5