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Saag Tofu

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

Your rating: None Average: 3.8 (85 votes)

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. "
Saag Tofu Recipe

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

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free |

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

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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; 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


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Budget
Quick (total 30 min. or less)
Type of Dish
Main dish, combination meal
Main dish, vegetarian
Ethnic/Regional
Asian
Indian
Ease of Preparation
Easy
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High potassium
Gluten free
Servings
4
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
EatingWell for a Healthy Heart Cookbook (2008)
March/April 2007
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