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Saag Tofu

http://www.eatingwell.com/recipes/saag_tofu.html

From EatingWell:  March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)

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.

4 servings, about 1 1/4 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  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 : 225 Calories; 13 g Fat; 2 g Sat; 3 g Mono; 4 mg Cholesterol; 14 g Carbohydrates; 18 g Protein; 5 g Fiber; 582 mg Sodium; 849 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1/2 low-fat milk, 2 vegetable,1 medium-fat meat, 1 fat