Online diet consultation and Indian diets for weight loss,Healthy recipes and nutrition articles BY INDIAN DIETITIAN: Sweta Uchil-Purohit (www.myindiandietitian.com)
Saturday, May 28, 2016
Chicken Saagwala /Palak (Spinach) Chicken
Chicken saagwala/Palak Chicken
Palak chicken or Chicken saagwala is a not just a great tasting dish but the addition of greens(spinach) increases the nutrient content of the dish. Palak is loaded with fiber, vitamins and minerals and is also:
low in calories
good source of iron, but to be absorbed by the body you need to team it with a source of vitamin C (like squeezing a dash of lime over the dish, or having a citrus fruit after your meal).
Ingredients for Chicken Saagwala: Serves 4
Chicken: 800 gms (with bones or boneless)
Palak (spinach): 1 big bunch ( washed, blanched and pureed)
Onion: 1 big (cubed)
Tomatoes: 3 medium (cubed)
Ginger: 1″ (grated)
Green chili: 1-2 nos. (use more if you want it spicier)
Red chili powder: 2 tsp
Coriander powder: 1tbsp
Cumin powder: 1/2 tsp
Garam masala: 1 tsp
Bay leaf: 1 no.
Pepper corns: 3-4nos.
Salt: to taste
Heat one teaspoon oil in a kadai ,add the onions and green chillies and stir fry till translucent.
Add the ginger and garlic and fry for another minute, then add the tomatoes and stir till the tomatoes are cooked.
Switch off and cool. Once cooled, puree in a blender.
Heat another teaspoon of oil in the kadai, add the cumin seeds, bay leaf and pepper corns.
Add the tomato+onion puree, the spice powders(red chili, coriander, cumin, garam masala) and fry till the raw smell disappears and the oil leaves the sides.
Add salt and the chicken pieces and fry for 2-3 minutes.
Add the palak puree, mix well and cover and cook on low flame till the chicken is cooked.
Serve hot garnished with rice and dal or roti.
Note: If you want it a little creamier, then mix a tablespoon of whole wheat flour(atta) in 1/2 cup milk and add this mixture after you add the palak puree (step 7), mix well and then cover and cook.