Curried chicken & baked dhal

With lots of spice, lentils and vegetables, this dhal makes a big contribution to your 30 plant foods.

SERVES 2 PREP 20 mins COOK 35 mins EASY

2 garlic cloves thumb-sized piece of ginger 100g red split lentils

2 red onions, cut into small wedges 1 small cauli lower, cut into lorets ½ tsp turmeric

2 tsp cumin seeds

4 boneless skinless chicken thighs 1 tsp cold-pressed rapeseed oil 2 tsp medium curry powder 100g baby leaf spinach

2 tomatoes, chopped

2 tbsp natural yogurt

½ lemon, cut into wedges

1 Heat the 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 mix. Rub the chicken thighs with the oil, curry powder and a pinch each of salt and pepper. Nestle these into the lentils, then bake in the oven for 40 mins until cooked through.

2 Remove the chicken from the dish, add the spinach and tomatoes and return to the oven for a couple of minutes until the spinach has wilted. Season and serve the chicken with the dhal alongside the yogurt and lemon wedges for squeezing over.

GOOD TO KNOW healthy • 5 of 5-a-day PER SERVING 531 kcals • fat 13g • saturates 3g • carbs 52g • sugars 19g • ibre 11g • protein 45g • salt 0.3g