Rating: 3.82 stars
14 Ratings
  • 5 star values: 6
  • 4 star values: 8
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Source: EatingWell Magazine, March/April 2007


Ingredient Checklist


Instructions Checklist
  • 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 Facts

about 1 1/4 cups
194 calories; protein 15.3g; carbohydrates 13.9g; dietary fiber 4.4g; sugars 6.6g; fat 10.5g; saturated fat 1.9g; cholesterol 3.7mg; vitamin a iu 10666IU; vitamin c 35.1mg; folate 252.1mcg; calcium 439.3mg; iron 5mg; magnesium 143.8mg; potassium 983.7mg; sodium 582.5mg; thiamin 0.2mg.

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