Olive Magazine
Chicken Dhansak Recipe

Chicken dhansak

Published: May 23, 2016 at 11:15 am
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 2

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
  • Low fat
  • Low salt
  • Low sugar
Nutrition:
HighlightNutrientUnit
kcal348
low infat5g
saturates0.8g
carbs28.1g
low insugars12.7g
fibre7.7g
protein43.8g
low insalt0.5g
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Ingredients

  • 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

  • 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


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.

  • STEP 5

    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 6

    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 7

    Add the chicken and lentils, frying until the chicken is opaque.

  • STEP 8

    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

Turmeric Broth With Chicken And Ginger Dumplings. Bowl of turmeric broth with chicken and ginger dumplings

Try one of our other healthy low fat recipes

Turmeric Broth With Chicken And Ginger Dumplings. Bowl of turmeric broth with chicken and ginger dumplings
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