In season当季Indian印度
Saag Chicken菠菜咖喱鸡
A 4-serving recipe with a 45-minute beginner workflow, exact seasoning and visible checkpoints.鸡肉在菠菜与姜蒜调成的咖喱汁里煮熟，让菜香与肉汁融在一起。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Keep raw meat apart生熟分开生熟分開Lo crudo, aparte날것은 따로
Measure first先量好先量好Mide antes먼저 계량
Check with a thermometer用温度计确认用溫度計確認Comprueba con termómetro온도계로 확인
Blend hot soup safely: fill the blender no more than half, remove the center cap and cover the hole with a folded towel, hold the lid down and start on low. Or use an immersion blender in the pot off heat.热汤安全打碎：搅拌机不超过半满，取下盖中央小盖，用折叠毛巾盖住孔，手压盖子，从低速开始；或关火后在锅中用手持料理棒。- Cut 1½ lb / 680 g boneless chicken thighs into 3-cm pieces; sprinkle with ½ tsp fine salt. Rinse 10 oz / 285 g spinach. Dice 1 onion. Mince 3 garlic cloves; grate 1 tbsp ginger. Measure 2 tbsp oil, 1 tsp cumin seeds, 2 tsp garam masala, ½ tsp more fine salt and ¼ cup heavy cream.680克去骨鸡腿肉切3厘米块，撒½小匙细盐。285克菠菜洗净。1个洋葱切丁。3瓣蒜切末，擦1大匙姜末。量2大匙油、1小匙孜然籽、2小匙咖喱粉（garam masala）、另½小匙细盐、¼杯淡奶油。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
- Keep raw meat/seafood and its utensils separate from ready-to-eat food. Do not wash raw poultry. Wash hands 20 seconds after contact; use a clean plate for cooked food and a food thermometer.生肉海鲜及器具与即食食物分开；不洗生禽肉；接触后洗手20秒，熟食用净盘，并用食品温度计。
Ingredients食材
- Chicken鸡肉1.5 lb磅
- Spinach菠菜10 oz盎司
- Onion洋葱1
- Ginger生姜1 tbsp大勺
- Garlic大蒜3 cloves瓣
- Garam masala印度综合香料2 tsp小勺
- Cumin孜然1 tsp小勺
- Heavy cream淡奶油0.25 cup杯
- Olive oil橄榄油2 tbsp大勺
- Fine salt细盐1 tsp小勺
Method做法
Add 2 tbsp water to a 30-cm deep skillet, then pile in the spinach and let it wilt.
30厘米深平底锅里加2大匙水，把菠菜放进去烫软。
The greens are fully wilted and bright, with no dry leaves left.绿叶全部变软鲜绿，没有干叶。
Common mistake & quick fix容易错在哪，怎么补救
If the pan is dry, add 1 tbsp water. Add greens in 2 batches if they do not fit.锅干就加1大匙水；放不下分两批。
Blend the spinach with its liquid until smooth. Hot soup can burst out of a sealed blender, so never fill it more than half and always vent the lid.
菠菜连汁倒进搅拌机打成泥。热汤在密封的搅拌机里会喷出来，所以别装超过一半，盖子一定要留缝透气。
The purée is smooth with no visible chunks.菠菜泥顺滑，看不到块。
Common mistake & quick fix容易错在哪，怎么补救
Hot soup can burst out of a sealed blender; never fill it more than half and always vent the lid.热汤在密闭搅拌机里会喷出，绝不超过半满且盖子要通气。
Wipe out the skillet, add the oil, and heat it.
把锅擦干净，倒油，烧热。
The fat coats the pan and glistens without smoking.油脂铺满锅底发亮，不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If oil or butter smokes, lift the pan off heat for 1 minute and lower heat before continuing.油或黄油冒烟就离火1分钟，调小后继续。
Brown the chicken, then move it to a clean plate. Cook in batches so the pieces don't touch; if they stick, wait a minute before turning.
把鸡块煎上色，盛到干净盘子里。分批煎，别让鸡块挨着；要是粘锅，等一会儿再翻。
The pieces have a deep brown crust on at least 2 sides and release easily from the pan.至少两面有深褐色焦皮，且容易离锅。
Common mistake & quick fix容易错在哪，怎么补救
If pieces stick, wait 1 minute before turning. Cook in 2 batches so pieces do not touch.粘锅就再等1分钟再翻；分两批，块与块不相碰。
Cook the onion with the cumin until soft. If it starts browning before it softens, lower the heat and add a splash of water, stirring to loosen the bottom.
洋葱加孜然，炒软。要是还没软就上色了，把火收一收，加点水，搅一搅把锅底刮起来。
The onion is translucent with soft edges, not blackened.洋葱半透明、边缘软，不发黑。
Common mistake & quick fix容易错在哪，怎么补救
If browning before soft, lower heat and add 1 tbsp water; stir to loosen the bottom.蔬菜还没软就开始变褐时，调小火，加1大匙水，铲起粘在锅底的食材。
Stir in the ginger, garlic, and garam masala. If the spices darken or smell burnt, throw them out and start again — burnt spice is bitter.
拌入姜、蒜和咖喱粉。香料要是变黑或闻着糊了，就倒掉重来，糊了的香料会发苦。
The spices smell toasted, without smoking.香料出香，不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If spices darken or smell burnt, discard and start again; burnt spice is bitter.香料变黑或焦味就倒掉重来，焦香料发苦。
Add the spinach purée, chicken, and remaining salt, and simmer, stirring every 3 minutes. If the chicken is under, keep cooking and measure again, cleaning the thermometer before checking cooked food.
加菠菜泥、鸡块和剩下的盐，煮着，每3分钟搅一次。没到温度就继续煮再测，测熟食前要把温度计擦干净。
The thickest center reads 165°F (74°C) on a food thermometer.食品温度计测最厚中心达165°F (74°C)。
Common mistake & quick fix容易错在哪，怎么补救
If below the target, keep cooking in 2-minute increments and measure again; clean the thermometer before checking cooked food.温度未达标时，每次继续加热2分钟再测；测熟食前先清洁探针。
Swirl in the cream. If the center is cool, heat a little longer and stir.
倒入淡奶油，轻轻晃锅混匀。要是中心还凉，再多热一会儿搅一搅。
Common mistake & quick fix容易错在哪，怎么补救
If the center is cool, heat 2 more minutes and stir.中心不热就再热2分钟并搅。
Divide among 4 bowls and serve.
分到4只碗里上桌。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Chicken鸡肉Thighs stay juicy and forgiving; breasts are leanest. Look for pink, firm meat with no sour smell.鸡腿肉嫩不易柴，鸡胸最低脂。选粉色、紧实、无异味的。
Spinach菠菜Iron, folate, vitamin K. Shrinks a lot—buy double what you think. Pair with lemon for iron absorption.含铁、叶酸、维K。遇热缩很多，要买双倍。配柠檬帮助铁吸收。
Onion洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Ginger生姜Warming, aids digestion. Choose smooth, taut skin; scrape peel off with a spoon.温性、助消化。选表皮光滑饱满的；用勺子刮皮最方便。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Garam masala印度综合香料Warm Indian spice blend; add near the end to keep its aroma.印度暖香混合香料；接近出锅时加，保留香气。
- Cumin孜然
Toast whole seeds in oil until fragrant before adding the rest.整粒先下油爆香，再加其他。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
- 30-cm deep skillet, blender, food thermometer30厘米深平底锅、搅拌机、食品温度计
Make it a balanced meal营养搭配建议
Balance it: add basmati rice for carbs and cooling raita for protein + calcium; a simple cucumber-tomato salad adds fiber.均衡搭配：配印度香米补碳水，酸奶黄瓜酱补蛋白和钙，再来点黄瓜番茄沙拉补纤维。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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