Chicken and lentil braise

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(5)
Main Meals (Dinners)
4 peopleServes
4
Prep   20 min
Cook   20 min
  • Olive oil, 1 tablespoon(s)
  • Onion, any type, 1 medium, finely chopped
  • Celery, 2 stalk(s), finely chopped
  • Garlic, 2 clove(s), crushed
  • Chicken breast, lean, raw, 400 g, cut into 2 mm thick slices
  • White wine vinegar, 2 tablespoon(s)
  • Tarragon, fresh, 2 tablespoon(s), chopped
  • Lentils, canned, drained, 300 g, drained and rinsed
  • Carrot, 2 medium carrot(s), roughly chopped
  • Chicken liquid stock, salt reduced, 2 cup(s)
  • Asparagus, 1 bunch(es), trimmed, cut into 4cm lengths on the diagonal
  • Parsley, ¼ cup(s)

Method

Heat the olive oil in a large deep frying pan over medium heat. Add the onion, celery and garlic and cook, stirring occasionally, for 5 minutes or until softened and light golden.

Add the chicken, vinegar, tarragon, lentils, carrots and stock and cook, stirring occasionally, for 10 minutes. Add the asparagus and cook, shaking the pan occasionally, for a further 3 minutes or until the chicken is cooked through and the sauce has reduced by half.

Divide the chicken braise among serving bowls, top with parsley leaves and serve.

NOTES: You will need two 400 g tins of lentils for this recipe. Store any leftover lentils in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months.

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
Vegetables2
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories262
Protein29.8 g
Total fat6.9 g
- Saturated fat1.4 g
Total carbohydrates15.1 g
- Total sugars5.9 g
Fibre7.5 g
Sodium495 mg

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