Low-fat Paalak ka Saag (Spinach Greens) Recipe

Small amount of Canola oil is substituted for Ghee. Cream has been replaced with cornstarch

Nutrition aspects

We will not boil the greens prior to cooking and making a puree to reduce exposure to heat to preserve Vitamin C. We will not use Ghee, and heavy cream to reduce saturated fats. Heavy cream is also avoided to increase iron bio-availability. You may add more conventional spices to suit your taste.

Ingredients

1. Canola oil: 1 Tablespoon
2. Finely Chopped onions: 1/2 cup

3. Garlic Minced: 2 Cloves
4. Finally chopped ginger: 1/2 inch
5. Chopped fresh Serrano pepper (Hari Mirch): 1

6. Ground Cumin seeds: 1/2 teaspoon
7. Ground Fenugreek seeds: 1/4 teaspoon
8. Ground Cinnamon: 1/8 teaspoon
9. Salt: to taste
10. Cayenne pepper: to taste

11. Water: 1 Cups
12.Chopped Fresh Spinach leaf: 4 Cups

13. Corn starch: 1Tablespoon
14. Water: 1/4 cup

Method

Step 1: Heat Canola oil in a heavy bottom pan. Add chopped onions and sauté till onions are clear.
Step 2: Add minced garlic, ginger, Serrano peppers. Sauté another 2 minutes.
Step 3: Add ingredients 6 through 10. Sauté two minute.
Step 4: Add water. Bring to boil. Add spinach. Cook covered on low heat for 15 minutes.
Step 5: Check adjust spices
Step 6: Dissolve corn starch in water. Add to the pot. Cover. Cook on medium heat for about 4 minutes.

Yield

Total portions: 4
Each portion equals USDA servings: 1/2 cup vegetable, 2/3 teaspoon oil