Description
An aromatic and flavoursome chicken & red lentil curry. Absolutely delicious and healthy to boot with only 550 calories. Yum!
Ingredients
- 1 chicken breast (around 125g)
- 1 tsp olive oil
- 1/2 red onion, diced (around 50 g)
- 1 tbsp medium curry paste
- 1/2 tin chopped tomatoes (200 g)
- 300ml veg stock
- 100g lentils
- 40g spinach
Yogurt Dressing
- 2 tbsp low fat natural yogurt
- 1/2 small cucumber (around 30 g) – diced
- 1/2 tsp cumin seeds
- small handful mint leaves, finely chopped
Marinade
- 1/2 lemon, juice
- 1 clove garlic
- 1/2 tsp ginger paste
- 1/2 tsp cumin
- 1 tsp cardamom pods, crushed
- 1/4 tsp fenugreek seeds
- 1/4 tsp ground turmeric
- 1/4 tsp cayenne pepper
Instructions
1. Mix all the ingredients for the marinade together. Using a sharp knife (or a serrated one) cut diagonal lines into the surface of each breast – just a few mm thick. This helps the flavour to infuse into the chicken breast more. Coat the chicken with the marinade in a bowl and cover and leave in the fridge for at least 2 hours.
2. In a large pan heat the oil over a medium high heat. Add the onion and cook for 3-4 minutes until softened. Add the curry paste and cook for a further minute.
3. Add the tomatoes and stock and bring to the boil. Add the lentils and reduce the heat and leave to simmer for 45 minutes.
4. Meanwhile make the yogurt dressing by combining all the ingredients together in a bowl.
4. After the lentils have been cooking for 30 minutes heat the grill (broiler) and cook the chicken breast for 7 minutes on each side on a baking tray or rack until cooked through.
5. When the lentils have cooked and the water has been nearly all absorbed add the spinach leaves and cook for a couple more minutes, stirring often to wilt and mix through.
6. Serve the lentils with the chicken breast placed on top and the yogurt dressing drizzled over.
Notes
- You can alternatively bake the chicken breast in the oven for 15 minutes at 200C/400F
- You can crush whole cardamom pods and crush with a large knife or rolling pin – you just want to release the flavour into the marinade
- Most of the heat in this curry comes from the curry paste. If you aren’t a fan of spice then use a mild paste – or alternatively use a hot paste if you are a spice lover!
- Prep Time: 20 minutes
- Cook Time: 1 hour
- Category: Dinner
- Method: Hob / Grill
- Cuisine: Indian
Nutrition
- Serving Size: 1
- Calories: 550
- Fat: 15g
- Carbohydrates: 51g
- Protein: 52g
Keywords: dinner, curry, indian, lentils, chicken breast, spices, spinach