Palak Chicken (Chicken Saag)

Ingredients

• 600g chicken, bone-in pieces - 1.1 mg haem iron per 100g (IFCT 2017, Food Code G001, Poultry Table)
• 3 large bunches (~400g) fresh palak (spinach) - 1.14 mg iron per 100g (IFCT 2017, Food Code C034)
• 1 cup sarson (mustard greens, optional) - boosts iron and calcium
• 2 medium onions, diced | 4 tomatoes, roughly chopped
• 5 garlic cloves, minced | 1.5-inch ginger, grated
• 2 tbsp oil
• 1 tsp cumin seeds, 2 bay leaves, 3 green cardamoms
• 1.5 tsp coriander powder | 1 tsp cumin powder | 1/2 tsp turmeric
• 1 tsp Kashmiri red chilli | 1/2 tsp black pepper | 1/2 tsp garam masala
• 2 tsp dried fenugreek leaves (kasuri methi) | Juice of 1 lemon | Salt to taste
• 1 tbsp low-fat cream or hung curd (optional, finish - consume separately for iron absorption)

Method

1. 1. Wash chicken. Make 2 deep cuts on each piece. Marinate with 1/2 tsp turmeric, salt and 1/2 lemon juice for 20 minutes.
2. 2. Blanch spinach (and mustard greens if using) in boiling salted water for 2 minutes. Immediately transfer to ice-cold water. Drain. Blend to a smooth puree without adding water. Set aside.
3. 3. Heat oil in a heavy kadhai. Add whole spices and let them splutter.
4. 4. Add onions. Cook for 10 minutes until golden. Add garlic and ginger. Cook for 3 minutes.
5. 5. Add tomatoes, remaining powdered spices. Cook 10–12 minutes until masala is thick.
6. 6. Add marinated chicken pieces. Brown on high heat 5–6 minutes, turning to seal all sides.
7. 7. Reduce heat. Add 1/2 cup water. Cover and cook for 15–18 minutes until chicken is cooked through.
8. 8. Add spinach puree. Stir to coat chicken fully. Simmer uncovered for 5 minutes.
9. 9. Crush kasuri methi between palms and add. Add garam masala. Cook for 2 more minutes.
10. 10. Finish with remaining lemon juice. Adjust salt.