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High-Protein Chicken Saag with Yellow Dal & Small Roti

High-Protein Chicken Saag with Yellow Dal & Small Roti

Ingredients (Serves 1)

Chicken Breast180 g
Spinach200 g
Toor Dal40 g
Whole Wheat Flour30 g
Onion50 g
Tomato70 g
Green Chili5 g
Ginger-Garlic Paste10 g
Cumin Seeds1 g
Turmeric Powder1 g
Coriander Powder2 g
Garam Masala1 g
Salt2 g
Cilantro5 g
Ghee12 g
Water150 ml

Instructions

1
Dice chicken breast into 1-inch cubes. Chop onion, tomato, green chili, and spinach. Mince ginger and garlic if not using paste.
2
For Dal: Rinse toor dal. In a small pot, combine dal with 150ml water and a pinch of turmeric. Bring to a boil, then reduce heat, cover, and simmer for 10-12 minutes until dal is tender. Set aside.
3
For Chicken Saag: Heat half the ghee in a pan over medium-high heat (1 minute). Add cumin seeds and let them splutter (30 seconds).
4
Add half the chopped onion, green chili, and ginger-garlic paste. Sauté until onion is translucent (2 minutes).
5
Add diced chicken and brown on all sides (3 minutes).
6
Stir in chopped tomato, remaining turmeric, coriander, red chili powder, and salt. Cook until tomatoes soften (2 minutes).
7
Add spinach and cook until wilted (2 minutes). Stir in garam masala. Set aside.
8
For Dal Tadka: Heat remaining ghee in a small pan (1 minute). Add remaining cumin seeds, chopped onion, green chili, and ginger-garlic paste. Sauté until golden (2 minutes). Pour this tempering over the cooked dal.
9
Serve the Chicken Saag alongside the Yellow Dal. Prepare a small roti using 30g whole wheat flour (knead, roll, cook on griddle 2 minutes) and serve hot.
High-Protein Chicken Saag with Yellow Dal & Small Roti
Featured Recipe
Dinner
25 min
Medium
High Protein
Quick Meal
High Protein

High-Protein Chicken Saag with Yellow Dal & Small Roti

A nutritious and flavorful Indian dinner featuring tender chicken cooked in a vibrant, spiced spinach gravy, complemented by a simple yellow lentil soup (dal) and a small whole wheat roti for a balanced, protein-packed meal.

25 min
1 servings
MEDIUM
Dinner
25 min
Medium
High Protein
Nutrition Facts
697
Calories
77g
Protein
63g
Carbs
21g
Fat
🎉
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Ingredients

Servings:
1
Main Ingredients1
  • Chicken Breast180 g
Vegetables & Herbs4
  • Spinach200 g
  • Onion50 g
  • Tomato70 g
  • Ginger-Garlic Paste10 g
Pantry Staples2
  • Whole Wheat Flour30 g
  • Salt2 g
Additional Items9
  • Toor Dal40 g
  • Green Chili5 g
  • Cumin Seeds1 g
  • Turmeric Powder1 g
  • Coriander Powder2 g
  • Garam Masala1 g
  • Cilantro5 g
  • Ghee12 g
  • Water150 ml

Instructions

  1. 1
    Step 1

    Dice chicken breast into 1-inch cubes. Chop onion, tomato, green chili, and spinach. Mince ginger and garlic if not using paste.

  2. 2
    Step 2

    For Dal: Rinse toor dal. In a small pot, combine dal with 150ml water and a pinch of turmeric. Bring to a boil, then reduce heat, cover, and simmer for 10-12 minutes until dal is tender. Set aside.

  3. 3
    Step 3

    For Chicken Saag: Heat half the ghee in a pan over medium-high heat (1 minute). Add cumin seeds and let them splutter (30 seconds).

  4. 4
    Step 4

    Add half the chopped onion, green chili, and ginger-garlic paste. Sauté until onion is translucent (2 minutes).

  5. 5
    Step 5

    Add diced chicken and brown on all sides (3 minutes).

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