saag tofu

http://www.eatingwell.com/recipes/saag_tofu.html
From EatingWell:  March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)
 
Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer—a cow's-milk cheese that is curdled then pressed until firm. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity.
4 servings, about 1 1/4 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

• 1 14-ounce package water-packed firm tofu, drained
• 4 teaspoons canola oil, divided
• 3/4 teaspoon salt, divided
• 1 onion, sliced 1/4 inch thick
• 2 medium cloves garlic, finely chopped
• 1 teaspoon freshly grated ginger
• 1 teaspoon mustard seeds
• 1 pound baby spinach
• 1 cup low-fat or nonfat plain yogurt
• 1 1/2 teaspoons curry powder
• 1/4 teaspoon ground cumin

Preparation

1. Cut tofu into thirds lengthwise and eighths crosswise. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and sprinkle with 1/4 teaspoon salt. Cook, stirring gently every 2 to 3 minutes, until browned on all sides, 6 to 8 minutes. Transfer to a plate.
2. Add the remaining 2 teaspoons oil to the pan and reduce heat to medium. Add onion, garlic, ginger and mustard seeds and cook until the onion is translucent, 4 to 6 minutes. Add spinach in batches small enough to fit in the pan and cook, stirring frequently, until all the spinach has been added and has wilted, 4 to 6 minutes more.
3. Meanwhile, combine yogurt, curry powder, cumin and the remaining 1/2 teaspoon salt in a small bowl. Add to the pan along with the tofu and cook until heated through, about 2 minutes.

Nutrition

Per serving : 225 Calories; 13 g Fat; 2 g Sat; 3 g Mono; 4 mg Cholesterol; 14 g Carbohydrates; 18 g Protein; 5 g Fiber; 582 mg Sodium; 849 mg Potassium