Chicken Saag: A Delicious and Nutritious Dish


Chicken Saag: A Delicious and Nutritious Dish

Chicken saag is a flavorful and nutritious dish that combines tender chicken pieces with a vibrant blend of spices and fresh spinach. This classic Indian recipe is not only delicious but also packed with vitamins and minerals. In this article, we will explore the ingredients, preparation method, and health benefits of chicken saag. So, let's dive in and discover how to create this mouthwatering dish in your own kitchen.


To prepare chicken saag, you will need the following ingredients:

  1. 2 tsp rapeseed oil
  2. 1 onion (200g), finely chopped
  3. 10g ginger, peeled and finely chopped
  4. 2 large garlic cloves, finely chopped
  5. ½ tsp cumin seeds
  6. 1 tsp ground coriander
  7. 2 tsp garam masala
  8. ½ tsp ground turmeric
  9. 2 skinless chicken breast fillets (300g), trimmed of any fat and cut into pieces
  10. 2 tomatoes, chopped
  11. 1 tbsp tomato purée
  12. 160g baby spinach, chopped
  13. 3 tbsp bio yogurt
  14. 120g brown basmati rice
  15. ¼ tsp ground turmeric
  16. 3 cardamom pods, crushed and seeds removed

Preparation Method:

Now that we have gathered the necessary ingredients, let's move on to the preparation method:

  1. Begin by cooking the rice. Place the brown basmati rice, ground turmeric, and crushed cardamom seeds in a pan. Add a pinch of salt and enough water to generously cover the rice. Cover the pan with a lid and simmer for 20 minutes. Once cooked, turn off the heat and set the rice aside.

  2. In a large pan, heat the rapeseed oil over a low-medium heat. Add the finely chopped onion, ginger, and garlic to the pan. Cover and cook for approximately 5 minutes until the onions start to brown.

  3. Stir the onion mixture well, then add the cumin seeds, ground coriander, garam masala, and ground turmeric. Continue to cook briefly until the spices become toasted and fragrant.

  4. Add the chicken pieces to the pan and stir-fry for a few minutes until they start to brown.

  5. Next, incorporate the chopped tomatoes, tomato purée, and chopped spinach into the pan. Cook and stir for approximately 5 minutes or until the spinach has wilted.

  6. At this stage, you have the option to remove the curry from the heat, allow it to cool completely, and freeze it for up to three months. If you choose to freeze the curry, make sure to defrost it fully before reheating.

  7. Stir in the bio yogurt and heat the curry through for another minute.

  8. If needed, drain the rice and serve it alongside the chicken saag.

Health Benefits of Chicken Saag:

Chicken saag not only satisfies your taste buds but also provides numerous health benefits. Let's take a closer look at some of the key advantages:

1. High Nutritional Value:

Chicken is an excellent source of lean protein, which is essential for muscle growth and repair. Additionally, spinach is rich in vitamins A, C, and K, as well as iron, calcium, and fiber. This combination of ingredients makes chicken saag a nutrient-dense dish.

2. Boosts Immunity:

The spices used in chicken saag, such as ginger, garlic, and turmeric, are known for their immune-boosting properties. These spices contain antioxidants and anti-inflammatory compounds that help strengthen your immune system.

3. Supports Digestive Health:

Spinach is packed with fiber, which aids in digestion and promotes a healthy gut. Fiber also helps regulate blood sugar levels and prevents constipation.

4. Promotes Heart Health:

The use of rapeseed oil, which is rich in monounsaturated fats, in chicken saag is beneficial for heart health. Monounsaturated fats can help lower bad cholesterol levels and reduce the risk of heart disease.

5. Weight Management:

Chicken saag is a great option for those who are watching their weight. It is a low-calorie dish that provides satiety due to its high protein and fiber content. This can help prevent overeating and support weight management goals.

Additional Tips and Variations:

  • You can customize the heat level of the dish by adding more or less chili powder or fresh green chilies.
  • For a vegetarian version of saag, you can substitute the chicken with paneer (Indian cottage cheese) or tofu.
  • Feel free to experiment with other vegetables such as bell peppers or mushrooms for added flavor and texture.
  • Garnish the dish with fresh cilantro leaves and a squeeze of lemon juice for a vibrant burst of flavor.

Now that you have the knowledge and the recipe, it's time to roll up your sleeves and create your own delectable chicken saag dish. Enjoy the aromatic spices, tender chicken, and nutritious spinach that come together to make this classic Indian recipe a true culinary delight.

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