Chicken Saag

This is an easy and delicious Indian recipe, that we found by cracking open a cook book given to us by Lucian.  It's called Healthy Indian Cooking by Manisha Kanani and Shehzad Husain.   This dish definitely lives up to the book's title, because it is super healthy, made with spinach, tomatoes, spices, and non-fat yogurt.  It has a little heat from the jalapeno, but it's not too spicy.  Omit the seeds if you want to cut down on the heat level.  We loved this dish for the great flavor, and for being different from the usual Indian curries we've made in the past.  It goes great with rice or naan bread, and since it's made with spinach there's really no need for a vegetable side dish.

Ingredients:

8 oz fresh spinach (no need to get baby spinach for this one)

1 inch ginger, grated or finely minced

2 garlic cloves, crushed

1 jalapeno, roughly chopped

1 cup water

1 T olive oil

2 bay leaves

1/2 t black peppercorns

1 onion, finely diced

1 can diced tomatoes, with juices

2 t curry powder

2 t salt

2 t chile powder

1/2 cup non-fat Greek yogurt (or low-fat)

3 chicken breasts, each sliced in half

Directions:

Cook spinach leaves over medium-low heat in a covered pot, without adding water.  The spinach will wilt in about 5 minutes.  When it has wilted, take it off the heat.

In a food processor, combine the spinach, ginger, garlic, jalapeno, and 1/4 cup water.  Pulse until the mixture has formed a very thick sauce.

In a large saucepan, heat the oil over medium heat.   When it is hot, add the peppercorns and bay leaves, and fry for two minutes.  Then add the onion and 1 t salt.  Continue cooking for about 6-8 minutes or until onion has browned slightly.

Next, add the can of tomatoes and simmer for about 5 minutes.  stir in the curry powder, 1 t salt, and the chile powder, and cook for 5 minutes longer.

Stir in the spinach puree and 3/4 cup water and simmer for 5-7 minutes.   Add the yogurt, stir well, and continue to simmer for another 5 minutes.  Taste the sauce for salt and pepper.  At this point, your kitchen should smell delicious!

Finally, place the chicken into the pan and submerge it in the sauce.  Cover and cook for about 20 minutes, until the chicken is cooked through and tender.  Serve with rice or naan bread.  Garnish with more yogurt and chile powder, if desired.

Watch out for the peppercorns as you are eating!  We didn't mind them, but they definitely add a surprising burst of spiciness and it may be a little much for some people. 

Chicken Korma

This is an easy way to try making an Indian dish for the first time- and it's healthy and delicious! (no guarantee on how authentic it is though) We got the recipe from Food Network but altered it slightly to add more flavor.  The ground chicken is a lean protein, but the yogurt adds just the right amount of creaminess to the spicy mixture.  It's not a "hot" spicy dish but you can add heat to it if you wish with your favorite hot sauce or cayenne pepper.

Ingredients:

1 large red onion; 1/2 chopped, 1/2 sliced

1 two-inch piece ginger, peeled and thinly sliced

2 cloves garlic, smashed

1 t ground coriander

2 t ground cumin

1/2 t crushed fenugreek seeds

dash of cayenne pepper

Kosher salt

1/4 cup vegetable oil, plus more for brushing

1 lb ground chicken or turkey

1/2 cup plain non-fat Greek yogurt, plus more for garnish

1 cup frozen peas, thawed

1/4 cup chopped fresh cilantro

4 large pitas (or 8 small)

Chopped cashews and/or hot sauce, for garnish (optional)

Directions:

In a food processor, combine the chopped onion, ginger, garlic, and spices with the 1 teaspoon salt and 1/2 cup of water.  Blend until a thick paste has been formed.

In a skillet, heat vegetable oil over medium-high heat.  Add the sliced onion, and cook for about 5 minutes until golden.  Add the spice paste and cook until most of the moisture is gone, for about 8-10 minutes longer. 

Next, add the meat with one more teaspoon of salt, and break it up as it cooks .  When the chicken is cooked through, add the yogurt, mixed with 1/4 cup of water.  

 

Cook for about 3-4 minutes longer and then add peas and cilantro.  Taste for more salt, and add some freshly ground pepper.  You may choose to add hot sauce here, or wait to have it as a topping.

Meanwhile, brush your pitas with olive oil and toast in a separate skillet over high heat until the outside is warmed.  Serve the chicken in the pita like a taco, and garnish with yogurt and hot sauce.   This dish would also go great over rice!