Chicken and Spinach Stir-fry is a healthy and flavourful Indian dish that combines tender chicken with nutrient-rich spinach and aromatic spices. This quick stir-fry is packed with protein, iron, and antioxidants, making it a great choice for a balanced meal. In this blog, we will guide you on how to make authentic Chicken and Spinach Stir-fry and explore its nutritional benefits.
Ingredients for Chicken and Spinach Stir-fry
To prepare this nutritious dish, you will need the following ingredients:
- 2 boneless, skinless chicken breasts (cut into bite-sized pieces)
- 3 cups fresh spinach (chopped)
- 2 tablespoons lemon juice
- 2 teaspoons garam masala
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder (adjust to spice preference)
- 1 teaspoon garlic paste
- 1 teaspoon ginger paste
- 1/2 teaspoon salt
- 2 tablespoons vegetable oil
- 1/2 cup bell peppers (red, green, and yellow, sliced)
- 1/2 cup onions (sliced)
- 2 cloves garlic (minced)
- 1 teaspoon fresh ginger (grated)
- 1/4 cup cherry tomatoes (halved)
- 1 tablespoon chopped cilantro (for garnish)
- 1 tablespoon butter (optional, for extra flavour)
- 1 tablespoon sesame seeds (for garnish)
- Steamed basmati rice or whole wheat roti (for serving)
Step-by-Step Recipe to Make Chicken and Spinach Stir-fry
Step 1: Marinate the Chicken
In a bowl, mix lemon juice, garam masala, cumin, coriander, turmeric, red chili powder, garlic paste, ginger paste, and salt. Add the chicken pieces, coat well, and let it marinate for at least 30 minutes.
Step 2: Cook the Chicken
Heat oil in a pan over medium-high heat. Add the marinated chicken pieces and stir-fry for about 7-8 minutes until fully cooked and slightly golden.
Step 3: Stir-fry the Vegetables
In the same pan, add garlic and grated ginger. Sauté for about 30 seconds. Then add onions, bell peppers, and cherry tomatoes, and stir-fry for 3-4 minutes until tender-crisp.
Step 4: Add Spinach
Add the chopped spinach to the pan and cook for another 2-3 minutes until the spinach wilts and blends well with the other ingredients.
Step 5: Combine Everything
Return the cooked chicken to the pan, toss everything together, and cook for another 2 minutes. Add a tablespoon of butter for extra richness if desired.
Step 6: Serve and Garnish
Transfer the Chicken and Spinach Stir-fry to a serving plate, garnish with chopped cilantro and sesame seeds, and serve hot with steamed basmati rice or whole wheat roti.
Nutritional Information of Chicken and Spinach Stir-fry
1. High-Protein Meal
Chicken is an excellent source of lean protein, which supports muscle growth and overall health.
2. Rich in Iron and Vitamins
Spinach is packed with iron, vitamin K, and antioxidants that promote healthy blood circulation and immunity.
3. Boosts Digestion
Ginger and garlic aid digestion, reduce bloating, and support gut health.
4. Low in Carbs and High in Fiber
Spinach and bell peppers provide fiber, which aids digestion and helps maintain satiety.
5. Heart-Healthy Dish
The combination of lean chicken, spinach, and heart-friendly spices makes this a great choice for maintaining cardiovascular health.
Chicken and Spinach Stir-fry is a quick, nutritious, and flavourful dish that combines the benefits of lean protein and iron-rich greens. Whether you enjoy it with rice or roti, this dish is a great addition to a healthy diet. Try making Chicken and Spinach Stir-fry today and enjoy the taste of India!
If you enjoyed this recipe, share it with your friends and family, and let us know your favourite variation in the comments!
