Saag Tofu
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.
Prep Time:
30 mins
Total Time:
30 mins
Servings:
4 servings, about 1 1/4 cups each
Ingredients
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1 14-ounce package water-packed firm tofu, drained
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4 teaspoons canola oil, divided
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3/4 teaspoon salt, divided
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1 onion, sliced 1/4 inch thick
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2 medium cloves garlic, finely chopped
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1 teaspoon freshly grated ginger
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1 teaspoon mustard seeds
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1 pound baby spinach
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1 cup low-fat or nonfat plain yogurt
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1 1/2 teaspoons curry powder
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1/4 teaspoon ground cumin
Directions
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 information
Calories 225, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 3 g, Cholesterol 4 mg, Sodium 582 mg, Carbohydrate 14 g, Fiber 5 g, Protein 18 g, Potassium 849 mg. Daily Values: Vitamin A 220%, Vitamin C 60%, Calcium 30%, Iron 30%. Exchanges: Reduced-Fat Milk 0.5,Vegetable 2,Medium-Fat Meat 1,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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