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a bowl of healty chicken and spinach curry with a spoon in it on a black table cloth.
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4.58 from 7 votes

Spinach and Chicken Curry - Healthy Chicken Saag

This healthy spinach and chicken curry is a simplified take on a classic chicken saag. It satisfies the curry cravings while keeping it light.
Prep Time15 minutes
Cook Time18 minutes
Total Time33 minutes
Course: Chicken Breast
Cuisine: Indian
Diet: Low Calorie
Servings: 4 servings
Calories: 292kcal
Author: Adina

Ingredients

Spice mixture:

  • ½ teaspoon ground ginger
  • ½ teaspoon sweet paprika
  • 2 teaspoons curry powder Note 1
  • 1 ½ teaspoons garam masala
  • ¼ teaspoon chili flakes more or less to taste
  • ½ teaspoon fine sea salt
  • ¼ teaspoon ground black pepper

Chicken and spinach curry:

  • 2 boneless skinless chicken breasts about 450 g/ 1 lb
  • 1 small onion about 60 g/ 2 oz
  • 2 garlic cloves
  • 1 tablespoon vegetable oil
  • 2 tablespoons tomato paste
  • 9 oz tomatoes 250 g
  • ½ cup milk 125 ml
  • ¼ cup vegetable broth 60 ml
  • 1 heaped tablespoon low-fat cream cheese
  • 7 oz frozen spinach 200 g, about 4-5 large cubes, Note 2

Instructions

Spice mixture:

  • Mix all the spices in a small bowl. Set aside.
    ½ teaspoon ground ginger + ½ teaspoon sweet paprika + 2 teaspoons curry powder + 1 ½ teaspoons garam masala + ¼ teaspoon chili flakes + ½ teaspoon fine sea salt + ¼ teaspoon ground black pepper +

Curry:

  • Let the spinach defrost partially while you prepare the rest.
    7 oz frozen spinach/ 200 g
  • Chop the chicken breasts into bite-size pieces. Finely chop the onion. Finely chop the garlic. Keep them separated.
    2 boneless skinless chicken breasts + 1 small onion + 2 garlic cloves
  • Saute ingredients: Heat the oil in a skillet or a non-stick pan. Cook the onion on medium-low heat, stirring often, until translucent, about 3-4 minutes. Add the garlic and stir for another minute. Add the spice mixture and stir for another minute.
    1 tablespoon vegetable oil
  • Add the chicken and the tomato paste. Stir well to coat the chicken with the tomato paste and the spices. Cook for 2-3 minutes, stirring often.
    2 tablespoons tomato paste
  • Add ingredients: In the meantime, chop the tomatoes into small cubes. Add them to the skillet together with the milk, vegetable stock, and cream cheese. Stir well until the cream cheese is incorporated. Add the spinach as well.
    9 oz tomatoes/ 250 g + ½ cup milk/ 125 ml + ¼ cup vegetable broth/ 60 ml + 1 heaped tablespoon low-fat cream cheese
  • Simmer curry: Cover the pan, leaving a crack open, and cook for 5-7 minutes until the spinach is fully thawed, the chicken is cooked through, and the sauce is slightly thickened. Serve with rice.

Notes

  1. Curry powder: Check how hot the curry powder is and use it accordingly. Mine was mild.
  2. Spinach: You can also use fresh spinach. Wash it, chop it roughly, and add it to the curry during the last 2-3 minutes of the cooking time, allowing it to wilt in the pot. 

Nutrition

Serving: 1/4 of the dish | Calories: 292kcal | Carbohydrates: 12g | Protein: 40g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Cholesterol: 101mg | Sodium: 477mg | Fiber: 4g | Sugar: 4g