Cur­ried chicken & baked dhal

BBC Good Food - - Inside -

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

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