Healthy Recipes - Saag Tofu - ArcaMax Publishing

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Saag Tofu

EatingWell Test Kitchen

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.

Servings: 4 servings, about 1 1/4 cups each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat, Low Cholesterol, High Fiber, Low Carb, Low Calorie, High Calcium, High Potassium

Ingredients:

Saag Tofu
1 14-ounce package water-packed firm tofu , drained
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

Steps:

1: 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.

2: 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.

3: 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.

Nutrition: (Per serving)

Calories - 225
Carbohydrates - 14
Fat - 13
Saturated Fat - 2
Monounsaturated Fat - 3
Protein - 18
Cholesterol - 4
Dietary Fiber - 5
Potassium - 849
Sodium - 582
Nutrition Bonus - Vitamin A (220 daily value), Vitamin C (60 dv), Folate (55 dv), Calcium & Iron (30 dv), Magnesium (24 dv).

Related Links:

• Polenta & Vegetable Bake
• More Healthy Vegetarian Recipes and Cooking Tips

EatingWell

This news arrived on: 10/13/2009

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