Chicken saag served on a plate

Chicken saag

Name: Chicken saag
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 2
Ingredients: 2 tsp rapeseed oil; 1 onion (200g), finely chopped; 10g ginger peeled and finely chopped; 2 large garlic cloves finely chopped; ½ tsp cumin seeds; 1 tsp ground coriander; 2 tsp garam masala; ½ tsp ground turmeric; 2 skinless chicken breast fillets (300g), trimmed of any fat and cut into pieces; 2 tomatoes chopped; 1 tbsp tomato purée; 160g baby spinach chopped; 3 tbsp bio yogurt; 120g brown basmati rice; ¼ tsp ground turmeric; 3 cardamom pods crushed and seeds removed

Sara Buenfeld

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Serves 2

Easy

Prep: 10 mins

Cook: 30 mins

A star rating of 4.3 out of 5.23 ratingsRate

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Create a low-fat version of chicken saag. This dish is not only full of flavour, but packs in three of your 5-a-day and can be frozen too for busy days

Freezable

Gluten-free

Healthy

Low fat

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Ingredients

Nutrition

Units:

MetricUS

2 tsp rapeseed oil
1 onion

(200g), finely chopped
10g ginger

peeled and finely chopped
2 large garlic cloves

finely chopped
½ tsp cumin seeds
1 tsp ground coriander
2 tsp garam masala
½ tsp ground turmeric
2 skinless chicken breast fillets

(300g), trimmed of any fat and cut into pieces
2 tomatoes

chopped
1 tbsp tomato purée
160g baby spinach

chopped
3 tbsp bio yogurt

For the rice

120g brown basmati rice
¼ tsp ground turmeric
3 cardamom pods

crushed and seeds removed

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Nutrition: Per serving

kcal562
fat14g

low
saturates4g
carbs60g
sugars14g
fibre8g

high
protein46g
salt0.4g

Method

step 1

Put the rice, turmeric and cardamom seeds in a pan with a pinch of salt and enough water to generously cover the rice. Put the lid on and simmer for 20 mins. Turn off the heat and set aside.
step 2

Meanwhile, heat the oil in a large pan over a low-medium heat and tip in the onion, ginger and garlic. Cover and cook for 5 mins until starting to brown. Stir well, then add the spices and continue to cook briefly until toasted and fragrant.
step 3

Tip in the chicken and stir-fry for a few minutes. Add the chopped tomatoes, tomato purée and spinach. Cook, stirring for 5 mins until the spinach has wilted. At this stage, you can remove the curry from the heat, cool completely and freeze for up to three months. Defrost fully before reheating. Stir in the yogurt, then heat through for 1 min. Drain the rice, if required, and serve with the chicken.

Recipe from Good Food magazine, December 2022

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A star rating of 4.3 out of 5.23 ratings

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