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. Make it a meal: Serve 1 1/4 cups over steamed basmati rice.

Ingredients

14	ounces firm tofu, preferably water-packed
4	tsp canola oil, divided
3/4	tsp salt, divided
1	onion, sliced 1/4 inch thick
2	garlic cloves, finely chopped
1	tsp freshly grated ginger
1	tsp mustard seeds
1	pound baby spinach
1	cup fat free plain yogurt
1 1/2	tsp curry powder
1/4	tsp ground cumin

Directions

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.
   
   

Categories

Main Dish, Indian, Vegetarian

Nutritional Analysis

Nutrition Grade 96% confidence

Good points No cholesterol Very high in calcium High in dietary fiber High in iron Very high in manganese High in magnesium High in phosphorus High in potassium High in riboflavin High in selenium Very high in vitamin A Very high in vitamin C

Bad points High in sodium