This recipe is great way to integrate some cruciferous vegetables into your regular meals. Half a cup of this recipe makes up 2.5 servings of vegetables and 0.5 serving meat, making this recipe a good source of fibre, calcium, and many vitamins. To enhance the absorption of iron from this recipe, either add some lemon juice or tomato (or tomato juice, bell peppers or drink an orange juice with it.
Make sure to check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amounts of nutrient that you need to be cautious of (fat, sodium or cholesterol) and the green indicates that this recipe has a healthy amount of the ingredients you need. Use the table to keep track of your daily intake of calories, nutrients and vitamins and ensure you check the serving size on the panel to control your portions.
1 pounds (2 kg) Chicken, boneless and skinless
3 medium Onions, diced
6 large cloves Garlic, minced (or 12 smaller cloves)
1 (7 ounce) can Green chilies, diced
5 cups Spinach
2 Tbsp Olive oil
1 tsp Coriander seed, crushed
1⁄4 tsp Cloves, grounded
¼ tsp Cinnamon, powder
1 Bay leaf
1⁄2 cup Yogurt (skim, 0%)
1⁄4 tsp Cayenne pepper (optional)
½ tsp Salt
- Wash, cut and boil the spinach, until done. Place cooked spinach in a colander and drain off excess water. Set aside.
- Heat 1 Tbsp olive oil in Wok over medium heat.
- Add cloves, cinnamon, bay leaf and stir fry for one minute.
- Add onions to spice mixture in wok and stir fry for 1-2 minutes.
- Add minced garlic, green chillies and coriander and stir fry for 1-2 minutes.
- Add spinach. Stir fry mixture for 4 minutes and remove from heat.
- Using a hand-held blender, process the mixture in the Wok until it becomes the consistency of a paste -or- process in a food processor until the consistency of a paste and return to wok. You can return the cinnamon stick and bay leaf back into the wok mixture at this time.
- Turn heat back on and add yogurt to spinach paste and blend well.
- If you like heat, add 1/4 to 1/2 tsp cayenne pepper and mix well.
- In a separate pan using 1 tbsp of olive oil and cook the chicken until tender and then add the cooked chicken to the spinach/yogurt mixture until chicken is heated through.
- Serve with whole wheat chapatti.
Recipe Source: Food.com