Heart-Healthy Chicken Saag

Savor the irresistible flavors of 'Heart-Healthy Chicken Saag,' a nourishing and vibrant take on a classic Indian dish. This recipe combines tender, bite-sized chicken breast with nutrient-packed spinach, creating a wholesome meal that's as delicious as it is good for you. Sautéed aromatics like garlic, ginger, and onion infuse the dish with depth, while warming spices—including cumin, coriander, turmeric, and garam masala—provide a fragrant, earthy complexity. Blanched spinach is folded in for a fresh, verdant note, and a splash of lemon juice brightens every bite. Cooked with heart-conscious ingredients like olive oil and low-sodium chicken broth, this dish is both flavorful and mindful of cardiovascular health. Perfectly suited for pairing with fiber-rich brown rice or whole wheat flatbreads, this quick 45-minute recipe is an easy and delicious way to elevate your weeknight dinner with global flair.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast
• 12 ounces fresh spinach
• 2 tablespoons olive oil
• 1 medium onion
• 3 garlic cloves
• 1 inch piece fresh ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 1 teaspoon garam masala
• 1 cup low-sodium chicken broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons cilantro leaves, chopped

Directions

Step 1

Cut the chicken breast into bite-sized pieces and set aside.

Step 2

Wash the spinach thoroughly and blanch it in boiling water for 2 minutes. Drain and immediately transfer to ice water to stop the cooking. Drain again, squeeze out excess water, and coarsely chop the spinach.

Step 3

Heat the olive oil in a large pan over medium heat. Finely chop the onion and add it to the pan, sautéing until translucent, about 5 minutes.

Step 4

Mince the garlic and ginger, then add them to the pan, cooking for another 2 minutes until fragrant.

Step 5

Stir in the ground cumin, ground coriander, ground turmeric, and garam masala, and cook for 1 minute to release the spices' flavors.

Step 6

Add the chicken pieces to the pan and sauté until they are browned on all sides, approximately 5 minutes.

Step 7

Pour the low-sodium chicken broth into the pan. Bring the mixture to a gentle simmer, cover, and cook for 10 minutes until the chicken is fully cooked.

Step 8

Stir in the chopped spinach, salt, and black pepper, cooking for another 5 minutes until the spinach is well incorporated and heated through.

Step 9

Finish with lemon juice for a fresh accent. Remove the pan from the heat and garnish with chopped cilantro leaves.

Step 10

Serve the chicken saag warm with brown rice or whole wheat flatbreads for a heart-healthy meal.

Nutrition Facts

Serving size	1220.5 grams (1220.5g)

Amount per serving	% Daily Value*
Calories	1197

Total Fat 46.40g	59%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 2.70g
Cholesterol 386mg	129%
Sodium 1859mg	81%
Total Carbohydrate 34.30g	12%
Dietary Fiber 13.00g	46%
Total Sugars 6.40g
Protein 153.90g	308%

Vitamin D 23IU	114%
Calcium 463mg	36%
Iron 20mg	111%
Potassium 1562mg	33%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.7%

Protein: 52.6%

Carbs: 11.7%