Green up your menu

Written by Sara Khan

Talking about someone like me, who is a complete non-vegetarian; spinach has made its impact and is added to the list of my favorites, after having spinach chicken at a nearby restaurant and then trying the recipe at home. It can be easily used in various.

It can be easily used in various recipes unlike other green vegetables. Spinach has innumerable benefits, it is an amazing alternative for dairy products as it provides sufficient amount of calcium needed for the strength and growth of your bones.

Not just calcium, spinach is very high in magnesium, folate and protein which are necessary for muscle relaxation, development of muscle tissues and collagen growth, resulting in healthy skin and strengthening joints.


Green up your menu!

The dark green color of leaves indicates that it’s high in chlorophyll, promoting lutein that helps to maintain healthy vision. Its ability to prevent from diseases and providing multitude of nutritional benefits makes it a must on the grocery list.

Selecting and storing it right…

If we need to identify and select the fresh ones, spinach should be from medium to dark green. Make sure to wash it before using but as far as storing the vegetable is concerned, put it loosely in a sealed plastic bag without washing as moisture will not only darken its color but also spoil the taste, in order to avoid wastage of its nutrients, it’s better to sauté or steam spinach instead of boiling.

Calorie count

One cup of raw spinach has 7 while the cooked one has 41 calories only, whereas it has exceptionally high percentage of other minerals and vitamins.
Meat is loaded with protein while Spinach is packed with other nutrients, it’s ideal to add them both to your meal plan to reap the benefits of eating a well-balanced diet. Spinach is a nutritional powerhouse that can create delicious, low-calorie meal options.

Spinach chicken recipe

Here comes the recipe which is very nutritional and light but doesn’t compromise on the taste and it’s a must try as it took me quite an effort to reach the chef and find it out…


600 g of fresh spinach
5 cloves of finely chopped garlic
1 finely chopped onion
1 to 2 tablespoons extra virgin olive oil
500 g cubed chicken pieces
2 cups of chopped tomatoes
2 tablespoons grated ginger
1 cup coconut milk
1/2 teaspoon ground coriander
1/2 teaspoon turmeric powder
1/2 teaspoon cardamom powder
1/2 teaspoon cinnamon powder
salt, to taste


1. Take a pot and sauté finely chopped onion with garlic for 2 minutes, add chicken until tender.
2. Take a blender/food processor & blend spinach, coconut milk along with other spices until it becomes a smooth paste.
3. Put tomatoes, spinach paste and salt in the chicken and cook for 15 to 20 minutes over low heat.
4. Garnish with grated ginger (optional) and serve with white or brown rice.


About the author

Sara Khan

Leave a Comment