Healthy Dinner Recipe

Chicken dhal and herbed greens

(49)
Main Meals (Dinners)
Serves
4
Prep   20 min
Cook   30 min
  • Curry paste, 75 g, madras
  • Ginger, fresh, 1 tablespoon(s), finely chopped
  • Garlic, 2 clove(s), crushed
  • Tomato paste, no added salt, 2 tablespoon(s)
  • Red onion, 1 medium, chopped
  • Chicken breast, lean, raw, 300 g, cut into 2cm pieces
  • Red lentils, dried, ¾ cup(s) uncooked
  • Chicken liquid stock, salt reduced, 1 litre(s)
  • White wine vinegar, 2 tablespoon(s)
  • Wholegrain mustard, 1 teaspoon(s)
  • Green beans, 200 g, trimmed and halved diagonally
  • Zucchini, 2 medium, cut into thin matchstick
  • Coriander, ½ cup(s), leaves
  • Fresh mint, ½ cup(s), small leaves
  • Spring onion, 2 medium onion(s), white and green parts, thinly slices
  • Lime, 1 lime(s), cut into wedges

Method

Heat the curry paste in a large heavy-based saucepan over medium heat. Add the ginger, garlic, tomato paste and onion and cook, stirring occasionally, for 5 minutes or until fragrant and the onion is golden. Add the chicken and cook, stirring, for 2 minutes. Add the lentils and stir for 1 minute or until they are well coated in the onion mixture.

Pour in the stock and stir to combine. Reduce the heat to low, then cover and cook, stirring occasionally, for 18–20 minutes or until the chicken is cooked, the lentils are tender and the stock has been completely absorbed. Remove the pan from the heat and season with freshly ground black pepper.

Meanwhile, to make the herbed greens, use a fork to whisk the vinegar and mustard in a large heatproof bowl. Season with freshly ground black pepper and set aside. Cook the beans in a saucepan of boiling water over high heat for 2 minutes or until just tender. Drain well, then immediately add to the mustard mixture in the bowl. Add all the remaining ingredients and toss well to combine.

Divide the chicken dhal among bowls and serve with the herbed greens and lime wedges alongside

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables3
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories299
Protein31.7 g
Total fat3.7 g
- Saturated fat0.9 g
Total carbohydrates27.6 g
- Total sugars9.1 g
Fibre11.9 g
Sodium900 mg