Healthy Foodie: Chicken with Cashew-Spinach Sauce
Rich in iron, phosphorus, magnesium and zinc, cashew nuts are a good source of antioxidants and protein. And speaking of spinach, it aids in digestion, curbs overeating, maintains low blood sugar levels and keeps constipation at bay. So what’s not to love in this 227 calorie per serving recipe? So without any further delays, let us have a look at Raghavan Iyer's chicken with cashew-spinach sauce recipe…
Bombay-native Raghavan Iyer, a Certified Culinary Professional, is a member of The International Association of Culinary Professional. He is the author of internationally known Betty Crocker’s Indian Home Cooking, The Turmeric Trail: Recipes and Memories from an Indian Childhood 660 Curries. With over 24 years of experience in the hospitality industry, Iyer is also fluent in more than six languages. Annually, he leads food and cultural tours to India.
Nutritional Information (Per Serving)
- Calories: 260
- Total Fat: 11g
- Saturated Fat: 2g
- Cholesterol: 70mg
- Sodium: 135mg
- Carbohydrates: 13g
- Fibre: 3g
- Protein: 30g
- Cashew Marinade
- 1/2 cup plain low-fat yogurt 125 mL
- 1/4 cup raw cashew nuts 60 mL
- 8 medium cloves garlic
- 3 slices fresh ginger, cut lengthwise about 1 1/2 inches (3.75 cm) long, 1 inch (2.5 cm) wide and 1/8 inch (1/4 cm) thick
- 1 Tbsp coriander seeds 15 mL
- 1 tsp cumin seeds 5 mL
- 6 boneless, skinless chicken breasts (about 4 oz each)
- 1 1/2 Tbsp canola oil 20 mL
- 1 small red onion, cut in half lengthwise and thinly sliced
- 1 cup water 250 mL
- 8 oz fresh, pre-washed baby spinach leaves 250 g
- 1/2 tsp cayenne pepper 2 mL
- 1 large tomato, cored and finely chopped
- In blender, combine marinade ingredients. Purée, scraping inside of blender as needed to make smooth, yet slightly gritty, sauce. Transfer mixture to medium sized bowl.
- Add chicken breasts to bowl and coat well with marinade. Refrigerate, covered, at least 1 hour or as long as overnight.
- In a large skillet, heat 1/2 Tbsp (7 mL) canola oil over medium-high heat. Add onion and cook, stirring, until onion slices are soft and light brown around edges, 3 to 4 minutes. Transfer onion to a plate.
- Pour remaining 1 Tbsp (15 mL) canola oil into same skillet. Add chicken breasts (most of marinade will still be clinging to pieces) to skillet in single layer. Sear meat until lightly browned, 3 to 5 minutes. Turn pieces over and sear other side until lightly browned, 3 to 5 minutes.
- Remove chicken from skillet onto a plate. Transfer onion slices to pan and pour water into skillet. Scrape bottom to release browned bits of chicken and deglaze pan. Move chicken breasts back to skillet and spoon mixture over them. Reduce heat to medium-low, cover and braise chicken, basting it with sauce occasionally, until meat in thickest parts is no longer pink inside and juices run clear, 12-15 minutes. Transfer chicken and onions to serving platter and cover with foil to keep warm.
- Raise heat to medium-high and add spinach, one handful at a time, into sauce along with cayenne and salt. Cook, stirring occasionally, just until leaves have wilted, 1 to 2 minutes. Stir in tomato and spoon sauce over chicken breasts to serve.
Yield: 6 servings. Serving size: 1 chicken breast.
*Image and Recipe courtesy: © CanolaInfo
Smoking is bad for your health, yes, but do you know exactly how it affects your body? Most...
The immune system’s job is to identify foreign microbes, viruses, and parasites creeping...
Pizza isn't necessarily junk food; it all depends on how it's made. Pizza can be...