Chicken Dhansak Recipe

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 45 minutes

材料

2 tbsp vegetable oil or ghee

1 large onion (peeled and finely chopped)

3 chicken breasts (chopped into large chunks (this is about 525g or 18.5oz)

2 tbsp mild curry powder (replace with medium or hot if you like it hotter)

1 tsp turmeric

1 tsp garam masala

1 tsp cumin

2 tsp ground coriander

1/4 tsp hot chilli powder

1 tsp ground fenugreek

1/2 tsp salt

2 garlic cloves (minced)

2 tsp minced ginger

2 tbsp tomato puree

1 tbsp honey

100 g (1/2 cup) red lentils

400 ml (1 2/3 cups) passata

480 ml (2 cups) chicken stock

435 g (15 oz) tinned pineapple chunks in juice

basmati rice

fresh coriander (cilantro)

手順

Heat the vegetable oil in a large lidded saucepan (or large frying pan that has a lid) over a medium heat.

Add the onion, and cook, stirring often, for 10 minutes, until softened and lightly caramelised.

Add the chicken, curry power, turmeric, garam masala, cumin, coriander, chilli powder, fenugreek, salt, garlic, and ginger.

Stir together to coat the chicken in the spices and cook for 5 minutes, until the chicken is sealed.

Stir in the tomato puree and honey, then add the lentils, passata, chicken stock, and ½ cup (120ml) of the juice from the tinned pineapple.

Stir everything together, then bring to the boil.

Turn down the heat, cover and simmer for 25-30 minutes until the lentils have softened. TIP: Give the curry a stir every few minutes to stop the lentils from sticking.

Add the tinned pineapple pieces and heat through for a further 5 minutes. TIP: You can add a splash of water if the curry is looking a little too thick at this stage.

Serve with basmati rice and top with freshly chopped coriander.

栄養

• カロリー: 527 kcal
• 脂肪総量: 12 g
• 飽和脂肪: 7 g
• コレステロール: 80 mg
• ナトリウム: 668 mg
• 炭水化物総量: 63 g
• 食物繊維: 21 g
• 糖質総量: 23 g
• タンパク質: 43 g