• 2 tablespoons canola oil or ghee
  • 4 garlic cloves, minced
  • 1 cup finely chopped onion
  • 2 teaspoons coriander
  • 1 teaspoon cumin
  • ½ teaspoon freshly ground pepper
  • ¼ teaspoon cayenne
  • 1 chicken, skinned and cut into serving pieces, the wings reserved for other use
  • 3 tomatoes, cored and chopped
  • 1 teaspoon salt, or to taste
  • 2 cups light cream
  • 1 bunch spinach with tender stems, chopped


Heat the oil in a skillet over moderately high heat. Add the garlic and onion and saute for about 4 minutes, until lightly browned. Add the coriander, cumin, pepper and cayenne. Cook, stirring, for 30 seconds, until aromatic.

Add the chicken and sear for 3 to 4 minutes per side, until light brown. Add the tomatoes and cook for 3 to 4 minutes, until soft. Add the salt and cream and bring to a gentle boil.

Reduce heat to medium, cover, and simmer for about 10 minutes. Add the spinach and cook for 10 minutes, stirring occasionally, until the spinach has wilted and the chicken is cooked through.

Serve with steamed white rice, a savory chutney or fiery Indian pickle, and chilled Indian beer.


PER SERVING: 490 calories, 48 g protein, 16 g carbohydrate, 24 g fat (10 g saturated), 181 mg cholesterol, 846 mg sodium, 4 g fiber.

Chicken, Healthy, Low Fat, Low Saturated Fat
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