Saag Tofu

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.

READER'S COMMENT:

"This was delicious and fast and you could practically feel the nutrients soaking into your body. It probably isn't the *most* authentic Indian food in the world but it was a quick, delicious, healthy week night meal. "

Makes: 4 servings, about 1 1/4 cups each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

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

Preparation

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.
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.
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; 0 g added sugars; 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).

Carbohydrate Servings: 1 1/2

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

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