Chicken, sil­ver­beet & lentil dhal

Healthy Food Guide (Australia) - - RECIPES -

Serves 4 Cost per serve $4.85 Hands-on time 20–25 min Cook­ing time 30 min

dairy free 1 ta­ble­spoon rice bran oil 400g lean chicken

ten­der­loins, chopped 2 tea­spoons ground turmeric 1 tea­spoon garam masala 2cm piece gin­ger, finely grated 1 gar­lic clove, crushed 300g toma­toes, finely chopped 150g zuc­chini, finely chopped 150g car­rot, finely chopped 320g canned lentils,

drained and rinsed 1 litre re­duced-salt

chicken stock 150g sil­ver­beet leaves, white

stalks re­moved, shred­ded Lime wedges, to serve Al­mond sprin­kle 120g sliv­ered al­monds, toasted ¼ cup co­rian­der sprigs 2 ta­ble­spoons chopped

flat-leaf pars­ley 1 Heat the rice bran oil in a large saucepan over high heat. Add the chicken, turmeric, garam masala, gin­ger, gar­lic and to­mato. Cook, stir­ring mix­ture oc­ca­sion­ally, for 10 min­utes, or un­til the chicken is golden and to­mato has col­lapsed. 2 Add zuc­chini, car­rot, lentils and stock. Cook, stir­ring oc­ca­sion­ally, for 20 min­utes, or un­til lentils are mushy and the stock has re­duced by two-thirds. Stir in the sil­ver­beet un­til wilted. Sea­son to taste with freshly cracked black pep­per. 3 Mean­while, make al­mond sprin­kle: Com­bine all of the ingredient­s in a small bowl. Sea­son mix­ture to taste with freshly cracked black pep­per. 4 La­dle dhal into shal­low bowls, top with the al­mond sprin­kle and serve with lime wedges. Serv­ing sug­ges­tion For an ex­tra 9g carbs per serve, add 160g canned lentils, rinsed, with the zuc­chini and car­rot.

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