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.

Makes 4 servings, about 1 1/4 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 14-ounce package water-packed firm tofu, drained
4 teaspoons canola oil, divided
3/4 teaspoon salt, divided
1 onion, sliced 1/4 inch thick
2 medium cloves garlic, finely chopped
1 teaspoon freshly grated ginger
1 teaspoon mustard seeds
1 pound baby spinach
1 cup low-fat or nonfat plain yogurt
1 1/2 teaspoons curry powder
1/4 teaspoon ground cumin

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: Per serving: 225 calories; 13 g fat (2 g sat, 3 g mono); 4 mg cholesterol; 14 g carbohydrate; 18 g protein; 5 g fiber; 582 mg sodium; 849 mg potassium.
Nutrition bonus: Vitamin A (220% daily value), Vitamin C (60% dv), Folate (55% dv), Calcium & Iron (30% dv), Magnesium (24% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1/2 low-fat milk, 2 vegetable,1 medium-fat meat, 1 fat

I agree with writer from Fort Lauderdale. This is a "bland" dish. I omitted the salt, so perhaps that is why. I added additional seasoning to the leftovers, and that certainly improved the dish, so I am rating it "very good." Avoid boiling after the yogurt is added as it curdles. Non-fat yogurt is fine with me.

Anonymous, Boulder, CO

It was edible, but very, very bland. Someone with better cooking skills than mine could probably spice it up a bit. I'd stay away from the non-fat yogurt and go with lowfat instead because the sour taste came through in the finished product.

Anonymous, Fort Lauderdale, FL

I loved this and didn't find it bland at all, but I suspect that is because I used a good quality and quite hot curry powder. I also used whole milk yogourt because it was what I had on hand. I will definitely make this again.

Emily, Zionsville, IN

I was a bit dissapointed in this dish, as was my husband. It came out slightly watery, and pretty bland compared to the saag paneer that I usually make. Probably won't make this one again.

Anonymous, Frederick, MD

I'd never had tofu before, so I practically pinched my nostrils closed before my first bite . . . and was instead so amazed at how wonderful this dish was! I thought it was very flavorful, with a combination/quantity of spices that worked well together. It's spinach and healthy stuff, and I'm actually craving it again!!

Anonymous, Minneapolis, MN

I agree, we found it to be bland and watery. It was an okay dinner but not worth the effort to make again.

Anonymous, Princeton, NJ

We added a serrano to spice it up and kinda messed up by curdling the yogurt but it was still pretty yummy! Also, we had it over brown rice since that's all we had on hand. It's not like a traditional saag paneer so don't expect that.

, Oaklandia

I thought this very flavorful and yummy. I agree with the comment about not boiling after adding the yogurt - it made everything separate - but the yogurt sauce is what brought everything together. I'll bet it would be good on rice by itself! I added a little extra curry powder and a little extra ginger. This dish was fun and different and I will definitely make it again!

, Jericho, VT

Tofu releases alot of water when cooked. in my experience, the longer you press it, the better it holds up while cooking. i'd press it for at least 2 hours, maybe overnight, between two heavy plates, with two solid books or large canned vegetables, using paper towels to soak up the water. i'd also use quality curry powder, more mustard seeds and a pinch or two of garam malsala.

, Powhatan

There should be a box for ZERO stars because this recipe rates nothing. After reading the previous comments, I ramped up the seasoning, carefully heated the yogurt so it wasn't watery, but the darned dish is STILL just awful!

, Friday Harbor, WA

I love this dish. I think the secret is using HOT curry - the hottest you can find. I also use some Vindaloo, too. Penzey's Spices (www.penzeys.com) makes a great hot curry and vindaloo. I could see how it might be bland if you used just regular curry. Don't be shy with the mustard seeds, either. We eat this often in the winter.

Janine, Lancaster, PA

This is one of my favorite tofu recipes. Using good quality spices is important... super market curry doesn't cut it. A little extra doesn't hurt, either.

Caren, Chicago, IL

My husband and I loved this. I used nonfat yogurt. I would just press the tofu well with paper towels to keep it from splattering in the hot oil.

Donna, Atlanta, GA

Quite a disappointment. We love curry and this smelled so good cooking. It has the right ingredients just not the taste.

kyfleur, Subtle, KY