Quick chicken and lentil curry

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 30 minutes

食材

500g skinless chicken thigh fillets, each cut into 6

1 tbsp sunflower oil

2 medium onions, peeled and roughly chopped

1½ tbsp medium curry powder

100g dried red lentils, rinsed

400ml chicken stock

250g basmati rice

150g spinach

125g low-fat natural yogurt

步驟

Season the chicken. Heat the oil in a casserole, add the chicken and fry over a high heat for 5 minutes until browned.

Add the onions and fry for 3 minutes or so, stirring. Reduce the heat slightly, stir in the curry powder and cook for about 1 minute to release the flavour. Add the lentils and chicken stock to the casserole, cover and simmer for 15 minutes or until the lentils are tender and beginning to break up.

Meanwhile, place the rice in a saucepan with 600ml boiling water from the kettle and a pinch of salt. Bring the water back to the boil, stir once then pop the lid on the pan, turn the heat right down and cook, undisturbed, for 15 minutes until tender.

Check the seasoning of the curry then stir in the spinach leaves and cook until they just begin to wilt. Swirl in the yogurt and serve the curry with the rice.

營養

• 卡路里: 446Kcal
• 總脂肪: 8.00gr
• 飽和脂肪: 2.00gr
• 鈉: 0.50gr
• 總碳水化合物: 51.00gr
• 膳食纖維: 5.00gr
• 總糖: 7.00gr
• 蛋白質: 40.00gr