Chicken dhansak
Serves 2
Easy
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This is our healthy version of chicken dhansak. It's easy to make, ready in under an hour, high in protein and under 500 calories. Put the takeaway menu down...
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- 1 onionpeeled and roughly chopped
- peeled and chopped to make 2 tbsp ginger
- 2 cloves garliccrushed
- 1 green chillisliced
- for frying oil
- ½ tsp turmeric
- 2 tsp ground cumin
- 2 tsp ground coriander
- 2 pods cardamomlightly bashed
- 2 skinless chicken breastsdiced
- 50g red lentils
- 400g tin chopped tomatoes
- 200ml chicken stock
- a small bunch corianderchopped
Nutrition: per serving
- kcal348
- fat5glow
- saturates0.8g
- carbs28.1g
- sugars12.7glow
- fibre7.7g
- protein43.8g
- salt0.5glow
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Put the onion, ginger, garlic and chilli in a small blender and whizz to a paste, adding a splash of water if you need to.
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Heat 1 tsp oil in a pan and fry the paste with a pinch of salt for 10 minutes until the onions are just turning golden. Add the spices and fry for another minute.
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Add the chicken and lentils, frying until the chicken is opaque.
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Add the tomatoes and stock, bring to a simmer and cover. Cook for 20 minutes until the lentils are tender and the chicken is cooked through. Scatter with coriander to serve.
