Ingredients

• 1 14-ounce p water-packed firm tofu, drained
• 4 teaspoons canola oil, divided
• 3/4 teaspoon salt, divided
• 1 onion, sliced 1/4 inch thick
• 2 medium clo 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

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Cooking Directions

Step 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.

Step 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.

Step 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.