Saag Tofu

Saag Tofu

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

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.

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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

  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 Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 195
  • % Daily values *
  • 17% Total Fat 11g
    • 10% Saturated Fat 2g
    • Trans Fat 0g
    • Monounsaturated Fat 5g
  • 1% Cholesterol 4mg
  • 28% Potassium 987mg
  • 24% Sodium 583mg
  • 5% Total Carbohydrate 14g
    • 16% Dietary Fiber 4g
    • Sugars 7g
  • 30% Protein 15g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

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