Saag with Tofu
This creamy, Indian-spiced spinach dish has a little kick and plenty of vegetarian nutrition. It's perfect for when you want something warm, healthy and hearty, but don't want meat.
Yields: 4 Servings
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Ingredients
| 4 | tsp | canola oil (divided) |
| 1 | oz | package of firm tofu- cut into 2" cubes |
| 3⁄4 | tsp | of salt (divided) |
| 1 | onion (sliced thin in half-moons) | |
| 1 | red pepper cut into 1" thin strips | |
| 2 | clove | of garlic (finely diced) |
| 1 | tsp | of fresh ginger (finely diced) |
| 1 | tsp | of mustard seeds |
| 1 | lb | of baby spinach |
| 1 | c | Stonyfield Organic Low Fat Plain Greek Yogurt |
| 1 1⁄2 | tsp | of curry powder |
| 1⁄4 | tsp | of cumin |
Directions
In a medium skillet, heat 2 teaspoons of oil over medium-high heat. Add tofu and half of the salt. Cook for 6-8 minutes gently turning every 2 minutes until lightly browned. Transfer tofu to a separate plate and set aside.
Reduce heat to medium and add remaining oil to the skillet pan. Add onions, garlic, red pepper, ginger and mustard seeds. Cook until onion is clear, about 5 minutes. Add spinach a handful at a time and cook until wilted through.In a small bowl mix together yogurt, curry, cumin and remaining salt. Temper yogurt by adding some of the spinach mixture until it is warmed through. Add yogurt to skillet. Then add tofu; reduce heat to low and stir gently for 2 minutes.Serve over basmati or brown rice.
Nutrition Information
|
240
CALORIES
|
10g
TOTAL FAT
|
18g
PROTEIN
|
View Complete Nutrition Information
| Nutrition Facts | ||
|---|---|---|
| Amount Per Serving | ||
240
90
|
||
| % Daily Value* | ||
| Total Fat | 10g | |
| Saturated Fat | 1g | |
| Cholesterol | 0mg | |
| Sodium | 650mg | |
| Total Carbohydrate | 22g | |
| Dietary Fiber | 7g | |
| Sugars | 4g | |
| Protein | 18g | |
| Vitamin A | 100% | |
| Vitamin C | 90% | |
| Calcium | 35% | |
| Iron | 30% | |
| * Percent Daily Values are based on a 2,000 calorie diet. | ||
Easy to improve on this recipe -- a good start