Palak Chicken
A healthy twist on a classic North Indian curry. Tender chicken is simmered in a vibrant spinach gravy, made creamy with yogurt instead of cream. A protein-packed, low-carb dish perfect for a wholesome dinner.
For 4 servings
Marinate the chicken.
In a bowl, combine the chicken pieces with 1/4 cup of the yogurt, 1/2 tsp ginger-garlic paste, a pinch of turmeric, and 1/4 tsp salt. Mix well and set aside for at least 15 minutes.
TIPMarinating helps to tenderize the chicken and infuse it with flavor.Blanch and purée the spinach.
- Bring a large pot of water to a boil.
- Add the spinach and blanch for 2-3 minutes, just until it wilts.
- Immediately drain and transfer the spinach to a bowl of ice-cold water to stop the cooking and preserve its green color.
- Squeeze out all excess water and blend the spinach into a smooth purée. Set aside.
Sear the chicken.
Heat 1 tbsp of oil in a non-stick pan or kadai over medium-high heat. Add the marinated chicken pieces in a single layer and cook for 4-5 minutes, turning occasionally, until lightly browned on all sides. Remove the chicken from the pan and set aside.
Build the gravy base.
- In the same pan, add the remaining 1 tbsp of oil. Heat it over medium flame.
- Add the cumin seeds and let them splutter.
- Add the chopped onion and sauté until it turns soft and translucent, about 4-5 minutes.
- Stir in the remaining ginger-garlic paste and green chilies. Sauté for another minute until the raw smell disappears.
TIPDon't rush the process of browning the onions; it's key to the flavor of the gravy.Cook the masala.
- Add the chopped tomato and cook until it becomes soft and mushy.
- Add the turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for 2-3 minutes, until the oil starts to separate from the masala.
Combine and simmer the curry.
- Stir in the spinach purée and mix everything together. Add about 1/2 cup of water to adjust the consistency.
- Bring the gravy to a gentle simmer.
- Add the seared chicken pieces back to the pan. Cover and cook on low heat for 8-10 minutes, or until the chicken is cooked through and tender.
Finish with yogurt and garam masala.
Turn off the heat. Let the curry cool for a minute, then slowly stir in the remaining 3/4 cup of whisked yogurt. This prevents it from curdling. Sprinkle the garam masala over the top and mix gently.
TIPAlways add yogurt off the heat to ensure a smooth, creamy gravy without any splitting.Serve hot.
Serve the Cream-Free Palak Chicken immediately with steamed quinoa, brown rice, or roti.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a brighter green color, add a pinch of sugar while blanching the spinach.
- 2Do not overcook the spinach, as it can turn dark and lose its fresh flavor.
- 3If the gravy is too thick, you can add a little warm water to reach your desired consistency.
- 4Ensure the yogurt is at room temperature before adding it to the curry to further prevent curdling.
- 5For a smoky flavor, you can place a piece of hot charcoal in a small bowl inside the pot, drizzle with ghee, cover, and let it smoke for a few minutes (Dhungar method).
Adapt it for your goals.
Vegan
Replace the chicken with firm tofu or chickpeas and use a plant-based yogurt like coconut or cashew yogurt.
dairy freeDairy free
Substitute the yogurt with a paste of 10-12 soaked cashews blended with a little water to achieve a creamy texture.
high proteinHigh protein
Increase the amount of chicken to 600g and use Greek yogurt instead of regular yogurt for an extra protein boost.
kid friendlyKid friendly
Reduce or omit the green chilies and red chili powder to make it mild for children. You can also add a tablespoon of tomato ketchup for a slightly sweet and tangy flavor.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Rich in Iron and Vitamins
Spinach is a powerhouse of nutrients, including iron for healthy blood, Vitamin K for bone health, and Vitamin A for vision.
Supports Weight Management
This dish is low in calories and carbohydrates while being high in protein and fiber, promoting satiety and helping with weight management goals.
Good for Gut Health
Yogurt is a natural probiotic that supports a healthy gut microbiome, aiding in digestion and boosting immunity.
Frequently asked questions
Yes, this version of Palak Chicken is very healthy. It's high in protein from lean chicken breast, rich in iron and vitamins from spinach, and low in fat as it uses yogurt instead of heavy cream.