Dinner

Chicken Saag with Brown Rice

Name: Chicken Saag with Brown Rice
Prep time: 30 min
Total time: 30 min
Yield: 2 servings
Ingredients: 320 g Chicken thigh, skinless and boneless; 400 g Spinach; 120 g Onion; 3 cloves, about 9 g Garlic; A thumb, grated Fresh ginger; 200 g Chopped tomatoes, tinned; 2 tsp, about 4 g Garam masala; 1 tsp, about 2 g Ground turmeric; 1 tsp, about 2 g Ground cumin; 8 g Rapeseed oil; 40 g Greek yogurt, 5% fat; 220 g Cooked brown rice

Thigh pieces in a thick spinach, onion and tomato curry finished with a spoon of yogurt, over brown rice. 45 g of protein for 496 kcal a serving.

Calories: 496kcal
Protein: 45g
Fat: 14g
Carbs: 43g

Per serving, makes 2. 30 minutes of work. Published 8 September 2026.

Allergens

Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken thigh, skinless and boneless320 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Spinach400 g
It looks absurd raw. It wilts to a tenth of the volume.
Onion120 g
Garlic3 cloves, about 9 g
Fresh gingerA thumb, grated
Chopped tomatoes, tinned200 g
Garam masala2 tsp, about 4 g
Ground turmeric1 tsp, about 2 g
Ground cumin1 tsp, about 2 g
Rapeseed oil8 g
Greek yogurt, 5% fat40 g
Cooked brown rice220 g
Cooked weight.

Method

Wilt the spinach in batches in a dry pan, cool slightly, squeeze out the water and chop it roughly.
Fry the chopped onion in the oil for eight minutes until golden, add the garlic, ginger and the ground spices and stir for a minute.
Add the chicken in chunks and cook for five minutes, then the tomatoes and 100 ml of water. Simmer for fifteen minutes with the lid on.
Stir in the spinach and cook uncovered for five minutes until the sauce is thick and dark green. Take off the heat, stir through the yogurt, and serve with the rice.

Worth knowing

The yogurt goes in off the heat or it splits. Forty grams between two is enough to round the edges of the spices.
Brown rice at 120 g cooked a serving is about 150 kcal. The spinach adds volume and almost nothing else: 400 g raw is 92 kcal for the whole pan.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.