Curried chicken & baked dhal
SERVES 2 PREP 20 mins COOK 35 mins EASY
2 garlic cloves thumb-sized piece ginger 100g red split lentils
2 red onions, cut into small wedges 1 small cauliflower, cut into florets ½ tsp turmeric
2 tsp cumin seeds
4 boneless and skinless chicken thighs 1 tsp cold pressed rapeseed oil 2 tsp medium curry powder 100g baby leaf spinach 2 tomatoes, chopped
1/2 lemon, cut into wedges 2 tbsp natural yogurt
1 Heat oven to 200C/180C fan/gas 6. Grate the garlic and ginger into a large roasting dish. Add the lentils, onions, cauliflower, turmeric and cumin seeds. Pour over 500ml boiling water and give everything a good mix. Rub the chicken thighs with the oil, curry powder and a pinch of salt and pepper. Nestle these into the lentils, then cook in the oven for 40 mins until the lentils and chicken are cooked through.
2 Add the spinach and tomatoes to the dish, remove the chicken and return to the oven briefly for a couple of mins until the spinach has wilted. Season to taste. Serve with the lemon wedges and yogurt.
GOOD TO KNOW healthy • calcium • folate • fibre • vit c • iron • 5 of 5-a-day
PER SERVING 531 kcals • fat 13g • saturates 3g • carbs 52g • sugars 19g • fibre 11g • protein 45g • salt 0.3g