Palak Chicken (Spinach Chicken Curry)
Nutrition Facts
Also known as Saag Chicken, this dish features tender chicken pieces cooked in a creamy spinach gravy. Spinach is a non-starchy vegetable with negligible carbs, making this dish naturally low-carb and nutrient-dense.
Health Highlights: High-Protein & Non-Starchy
This curry is a powerhouse of lean protein, iron, and fiber with virtually no impact on blood sugar. The carbs are minimal (~9g per serving), coming only from onion and tomato. It's a perfect, filling meal for a diabetic diet.
Ingredients (Serves 2)
- 250g boneless chicken, cut into cubes
- 3 cups fresh spinach leaves, washed and chopped
- 1 small onion, thinly sliced
- 1 ripe tomato, pureed
- 2 tbsp olive oil
- 1 tsp fresh lemon juice
- ½ tsp garlic paste
- ¼ tsp ginger paste
- 1 tsp cayenne pepper
- ½ tsp ground cumin
- ¼ tsp ground coriander
- ⅛ tsp turmeric powder
- Salt to taste
Preparation Steps:
1. Sauté Onions: Heat oil and fry onions until golden brown (5-7 minutes).
2. Add Aromatics & Spices: Stir in garlic and ginger paste, sauté for a few seconds. Add all ground spices and toast for 5-7 seconds.
3. Tomato Masala: Add pureed tomato, cover, and simmer for 5 minutes until oil separates.
4. Cook Chicken: Add chicken and sauté for 5 minutes until browned. Reduce heat, cover, and cook for another 10 minutes until tender.
5. Add Spinach: Add chopped spinach and lemon juice. Cover and cook for 5-7 minutes until spinach is completely wilted.
6. Finish: Adjust salt. Garnish with fresh cilantro and serve.
Nutritional Info (per serving):
Approximately 227 kcal, 8.8 g carbs, 27.7 g protein, and 9.3 g fat. It’s a filling meal that will have a minimal effect on blood glucose.