CRISPY PAPRIKA CHICKEN WITH TOMATOES LENTILS
PREP 10 MINS COOK 10 MINS SERVES 2 AS A MAIN
2 x 125g skinless chicken breast
fillets, trimmed of fat
½ tsp smoked paprika
Zest and juice of half a lemon 1½ Tbsp olive oil
Freshly ground black pepper 1 clove garlic
1 tsp fennel seeds
1 bulb fennel, trimmed, sliced 400g can no added salt cherry
tomatoes
1 Tbsp sherry vinegar
200g cooked puy lentils or 400g can no added salt brown lentils, rinsed and drained 100g picked watercress sprigs 2 Tbsp fat-free natural yoghurt Handful of dill, leaves picked
1 Put the chicken breasts between two sheets of baking paper and use a rolling pin to roll or bash to a 1cm thickness. Rub the chicken breasts with the paprika, lemon zest, 2 teaspoons oil and pepper. Cover and set aside while you start the lentils.
2 Heat the remaining oil in a non-stick frying pan over medium heat. Add the garlic, fennel seeds and fennel slices. Cook, stirring often, for 5 minutes or until the fennel starts to soften. Add the tomatoes, vinegar and lentils. Reduce heat to medium-low and simmer while the chicken is cooking. 3 Meanwhile, heat another nonstick frying pan over medium heat. Add the chicken breasts and cook for 4 minutes each side or until golden brown and cooked through.
4 Add the watercress to the lentils and cook, stirring, until the watercress wilts. Squeeze in the lemon juice. Slice the chicken and serve with the lentils, a dollop of yoghurt and the dill.
Nutrition info
PER SERVE 2150kJ, protein 44g, total fat 17g (sat. fat 3g), carbs
37g, fibre 13g, sodium 158mg • Carb exchanges 2½ • GI estimate low • Gluten free