CURRIED LENTIL AND CHICKEN SOUP

MAKES 4 SERVINGS HANDS-ON TIME 20 MINUTES TOTAL TIME 30 MINUTES

1 tbsp 450 g

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4 2 tsp 1 tsp ½ tsp olive oil, divided boneless skinless chicken thighs, chopped onion, diced carrot, diced cloves garlic, minced curry powder ground coriander ground cumin ¼ tsp 3 cups 1 cup 1 tbsp ½ cup ¼ cup salt sodium-reduced chicken broth dried red lentils, rinsed lemon juice plain Balkan-style yogurt chopped fresh parsley or fresh cilantro (optional)

In Dutch oven or large heavy-bottomed saucepan, heat half of the oil over mediumhigh heat; sauté chicken until light golden, about 3 minutes. Remove to plate; set aside.

In same Dutch oven, heat remaining oil over medium heat; cook onion and carrot, stirring occasionally, until beginning to soften, about 3 minutes. Add garlic, curry powder, coriander, cumin and salt; cook, stirring, until fragrant, about 30 seconds. Stir in broth and lentils; bring to boil. Reduce heat, cover and simmer until lentils are tender, about 10 minutes.

Stir in chicken and any juices. Cook, uncovered and stirring occasionally, until slightly thickened and chicken is no longer pink inside, about 5 minutes. Remove from heat; stir in lemon juice. Spoon into serving bowls; top with yogurt and parsley, if desired.

PER SERVING about 385 cal, 36 g pro, 11 g total fat (3 g sat. fat), 37 g carb (8 g dietary fibre, 6 g sugar), 89 mg chol, 708 mg sodium, 949 mg potassium. % RDI: 11% calcium, 48% iron, 39% vit A, 20% vit C, 123% folate.