Category Archives: Indian Cuisine

North Indian Chicken Curry with Spinach

Standard

 

My family is about as unpicky as its gets. We like any type of ethnic food and we like variety in our meals, kids included. Well they don’t have a choice. They eat what we eat and Dave and I are adventurous eaters. So if they are naturally good eaters or not, they sure are now. Last week I made an Indian dish that turned out great. I made it a crockpot meal so it would be completely done when we got home from running around to ballet and soccer practice in the evening. Indian food is nice because the spice is very customizable. You can add as little or much cayenne pepper as desired. Or leave it out all together and put a bottle of tobasco on the table for those who like the heat.

Throw everything in the crockpot the night before and put it in the fridge. Set it on low  in the crockpot before you leave in the morning. Come home to an amazing smelling dinner.

North Indian Curry

serves 8

3 lbs chicken (bone in or out, breasts, legs, thighs, etc), skin and fat trimmed

2 cups diced tomatoes, canned or fresh including their juices

1/2 onion, diced

1 cup whole milk plain yogurt

1 tsp cornstarch

1 Tbs minced garlic

1 Tbs fresh minced ginger or 1/8 tsp dried

1 Tbs ground coriander

1.5 Tbs garam marsala

1.5 tsp cumin

1 tsp sea salt

3/4 tsp tumeric

a few shakes-3/4 tsp cayenne

1/2 cup chopped cilantro or 1 Tbs dried, plus more for garnish

10 oz chopped spinach, fresh or frozen.

Place onions, chicken, and tomatoes in bottom of a crockpot.

Mix together the rest of the ingredients, besides spinach. (Whole milk yogurt is best because the higher fat content will keep the yogurt from curdling. The cornstarch also aids in this).

Pour into crockpot and mix everything together. Set on high for 5 hours or low for 8.

Take 2 forks and pull apart the chicken meat so its in smaller, but not shredded, torn pieces. Place the spinach in the crockpot and stir everything so the sauce gets all over the torn up chicken. Let it cook for another 30 minutes.

Serve over soaked or sprouted brown rice.

Nutritional Information

Calories: 303

Fat: 6.5 g

Sodium: 386 mg (15%)

Carbohydrates: 6 g

Dietary Fiber: 2 g

Sugars: 3 g

Protein: 53 g

served over 1/2 cup brown rice brings it to 475 calories, 7.8 g fat,  42 g carbs, 4 g fiber, and 57 g protein per serving.

Indian Saag (Spiced Spinach Sauce)

Standard

We live in a small military town that is full of boring chain restaurants. We have red lobster, olive garden, ruby tuesdays, etc. There are a few sushi places that we will go to but other than that’s there really arent any good healthy options. But we just discovered a new indian place in town! Its SO good, not a chain, and its all prepared after you order it.  We have now gone twice and instantly fell in love the the saag. We have had both lamb and chicken and both were amazing.

With my abundance of greens in my garden right now, I figured this would be a perfect recipe for me to recreate at home. With 3 lbs of green (that’s a lot of greens!), lean protein, and a little healthy fat, it makes a great meal when served over soaked brown rice or whole wheat soaked naan. I use a combination of spinach, swiss chard, beet greens, radish greens, kohlrabi green, and kale or any combination of greens I have on hand. Traditionally its made with spinach, but because of the spices, it overpowers the taste of any green.

Saag

serves 6

1 Tbs olive oil

2 lbs chicken or lamb, cut into 1-2 inch chunks

3 lbs greens, fresh or frozen

1/4 cup water

1 large onion, minced

5 cloves garlic, minced

2 large tomatoes, chopped or 1 can diced tomatoes

1 tsp ground coriander

1 tsp garam marsala

3/4 tsp salt

1/4 tsp cayenne (optional, or more to taste)

1/2 tsp ground tumeric

2 cardamom pods or scant 1/2 tsp ground cardamom

1 inch piece ginger, minced or 1/2 tsp dry ginger

2 whole cloves or scant 1/4 tsp ground cloves

1/4 cup milk

1/2 cup + 2 Tbs greek yogurt

1 Tbs butter

1.5 cups brown basmati rice

Heat oil in a pan over medium heat.

Add chicken, onions, and garlic and cook until chicken is browned, roughly 10 minutes.

While chicken is cooking, place spinach in a pot with 1/4 cup water and steam until fully wilted. Place in blender or food processor until roughly pureed.

To the chicken in the frying pan, add tomatoes, milk, and all spices and simmer for 10-20 minutes, until chicken is cooked through. Stir in spinach puree and cook for another 10 minutes.

Stir in greek yogurt and butter. Simmer for another minute or two until its all heated through.

Serve over brown basmati rice. Soak rice in 2 cups water and 2 tbs apple cider vinegar for 24 hours. Drain. Soaking is not required. it does not effect taste, just nutrition. Add rice and 3 cups water to rice cooker or stovetop and cook until liquid is absorbed.

Nutritional Information (with brown rice in parenthesis)

Calories: 368                                      (540)

Fat: 10.3 g                                           (11.6 g)

Sodium: 601 mg (25%)

Carbohydrates: 17 g                         (53 g)

Dietary Fiber: 6.6 g                          (8.2 g)

Sugars: 6 g

Protein: 53 g                                     (57 g)