Chicken dhansak
Published: May 23, 2016 at 11:15 AM
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Serves 2
Easy
Total time: 40 mins
0 reviews
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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...
Low fat
Low salt
Low sugar
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Try this chicken dhansak, then check out our chicken jalfrezi, chicken madras, chicken vindaloo, healthy chicken curry, healthy slow cooker chicken curry and more chicken curry recipes.
Ingredients
Nutrition
-
1 onion
peeled and roughly chopped
-
peeled and chopped to make 2 tbsp ginger
-
2 cloves garlic
crushed
-
1 green chilli
sliced
-
for frying oil
-
½ tsp turmeric
-
2 tsp ground cumin
-
2 tsp ground coriander
-
2 pods cardamom
lightly bashed
-
2 skinless chicken breasts
diced
-
50g red lentils
-
400g tin chopped tomatoes
-
200ml chicken stock
-
a small bunch coriander
chopped
Nutrition: per serving
-
kcal348
-
fat5g
low
-
saturates0.8g
-
carbs28.1g
-
sugars12.7g
low
-
fibre7.7g
-
protein43.8g
-
salt0.5g
low
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Method
-
step 1
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.
-
step 2
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.
-
step 3
Add the chicken and lentils, frying until the chicken is opaque.
-
step 4
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.
Try one of our other healthy low fat recipes
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