Chicken and lentil dhal

Author: HFG staff

Photographer: HFG staff

A tasty, low-carb chicken and lentil dhal recipe sprinkled with toasted almonds.

Serves: 4

Time to make: 45 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

1 tablespoon sunflower oil
400g lean chicken mini breast fillets, chopped
2 large carrots, diced
2 medium courgettezucchiniXszucchini, summer squashX, diced
2 teaspoons ground turmeric
2 teaspoons garam masala
1 tablespoon finely grated fresh ginger
1 garlic clove, crushed
4 medium tomatoes, diced
400g can lentils, drained and rinsed
2 cups very low salt gluten-free chicken stock
10 cups silverbeet leaves, white stalks removed, chopped, or 10 cups baby spinach
lime wedges, to serve

For the almond sprinkle:
¼ cup flaked or slivered almonds, toasted
4 tablespoons fresh coriandercilantroX sprigs
2 tablespoons chopped fresh flatleaf parsley

Instructions

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1 Heat the oil in a large pan over a high heat. Add the chicken, carrots and courgettes and cook for 5 min, stirring. Add the turmeric, garam masala, ginger, garlic and tomatoes. Cook, stirring occasionally, for 5 min or until the tomato is soft.

2 Add the lentils and stock. Cook, stirring occasionally, for 15–20 min or until the lentils are soft and the stock has reduced by half. Stir in the silverbeet or spinach and allow to wilt for 2 min. Season with freshly ground black pepper.

3 Meanwhile, combine all the ingredients for the almond sprinkle in a small bowl and season with black pepper.

4 Ladle the dhal into shallow serving bowls, top with the almond sprinkle and serve with lime wedges to squeeze over.

HFG tip

For an extra 9g carbs per serving: add an extra 160g canned lentils, rinsed, with the courgettes and carrots.

Nutrition Info (per serve)

Calories 309cal

Kilojoules 1293kJ

Protein 27g

Total fat 14g

–Saturated fat 3.2g

Carbohydrates 13g

–Sugars 6.2g

Dietary fibre 6g

Sodium 315mg

Calcium 75mg

Iron 4.2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.