Saag Tofu - Indian 5 pts

[Guest guest]

@@@@@

Saag Tofu - Indian 5 pts

14 ounces firm tofu, preferably water-packed

4 teaspoons canola oil, divided

3/4 teaspoon salt, divided

1 onion, sliced 1/4 inch thick

2 medium cloves garlic, finely chopped

1 teaspoon freshly grated ginger

1 teaspoon mustard seeds

1 pound baby spinach

1 cup low-fat or nonfat plain yogurt

1 1/2 teaspoons curry powder

1/4 teaspoon ground cumin

 

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.

 

Makes 4 servings, about 1 1/4 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

 

NUTRITION INFORMATION: Per serving: 229 calories; 13 g fat (2 g sat, 3

g mono); 4 mg cholesterol; 14 g carbohydrate; 18 g protein; 5 g fiber;

582 mg sodium; 861 mg potassium.

Nutrition bonus: Vitamin A (220% daily value), Vitamin C (60% dv),

Folate (55% dv), Calcium & Iron (30% dv), Magnesium (24% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1/2 low-fat milk, 2 vegetable,1 medium-fat meat, 1 fat

 

Source: Eating Well Diabetes Cookbook

Formatted by Chupa Babi in MC: 041407

 

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 over steamed

basmati rice.

 

-----