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Healthy Recipes

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Tandoori Spinach

This twist on a classic Indian dish is the perfect chance to try amazing flavor combinations without the hours of marinating. Yogurt, curry powder and garlic form the perfect marinade without the fat of cream and butter-based marinades. Plus the centerpiece, spinach, is a great source of vitamin A, K, folate and tons of cancer-fighting phytochemicals.

Ingredients

2 (10-oz) bags or bunches fresh spinach
2 tsp. extra virgin olive oil
1/2 cup chopped scallions, white and green parts
1 garlic clove, finely chopped
1 tsp. mild curry powder
1 (6-ounce) container reduced-fat (2%) Greek-style yogurt
1/2 tsp. sea salt
Ground black pepper, to taste

(As always, choose organic content as much as possible for the healthiest recipe.)

Instructions

1. Separate spinach leaves from their tough stems. Rinse well in cold water. Shake off most but not all water clinging to leaves.

2. Set heavy, large skillet over medium-high heat. Pile moist spinach into pan, heaping generously. Using tongs, turn and mix spinach until it collapses, about 2 minutes. Keep adding spinach until it all fits into pan. When spinach is dark green and al dente, transfer to a colander. Rinse and wipe out pan, and set aside.

3. Let spinach cool. Squeeze out as much moisture as possible, a handful at a time. On cutting board, coarsely chop spinach.

4. Heat oil in skillet over medium-high heat. Add scallions and garlic and sauté until scallions are tender, 3-4 minutes. Mix in curry powder and cook, stirring, until fragrant, 1 minute. Add spinach and stir to combine. Mix in yogurt, salt and pepper. Cook, stirring, just until spinach is heated through, 3 minutes. Do not let it start to bubble. Adjust seasoning to taste with salt and pepper. Serve hot or warm.

Makes 4 servings.

Per serving: 93 calories, 4 g total fat (1 g saturated fat), 2 g carbohydrates, 8 g protein, 3 g dietary fiber, 435 mg sodium.

To return to our list of Healthy Recipes, click HERE.

 

    

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.