Chicken & dahl nice as Puy

Upper Hutt Leader - - CONVERSATIONS -

For a light and healthy meal, try this fra­grant, tasty chicken served with a de­li­cious dahl.

TIKKA SPICED CHICKEN WITH PUY LENTIL DAHL Ready in: 45 min­utes Por­tions: 2 Puy lentil dahl

1 tea­spoon oil

red onion, finely diced 1 clove gar­lic, minced 1 tea­spoon finely grated ginger 1 tea­spoon dahl spice (see recipe below) 70g Puy lentils 1 tomato, roughly diced 1 cup chicken stock

1 cup wa­ter 10g ground al­monds 2 ta­ble­spoons yo­ghurt 50g baby spinach, roughly chopped

Dahl spice

1 tea­spoon black mus­tard seeds tea­spoon mild curry pow­der tea­spoon ground cumin tea­spoon ground turmeric 1/16 tea­spoon ground chilli

Roasted cau­li­flower

cau­li­flower, cut into small flo­rets tea­spoon oil 1 tea­spoon dhal spice

Tikka spiced chicken

275g lean chicken breast steaks 1 tea­spoon oil 1 ta­ble­spoon yo­ghurt 21⁄ tea­spoon packet tikka chicken spice (see recipe below) 1 clove gar­lic, minced 1 tea­spoon finely grated ginger

tea­spoon salt

Tikka chicken spice

1 tea­spoon ground cumin 1 tea­spoon ground co­rian­der 1 tea­spoon smoked pa­prika tea­spoon ground turmeric tea­spoon gar­lic pow­der tea­spoon ground ginger

To serve

Le­banese cucumber 2-3 ta­ble­spoons chopped co­rian­der leaves and stalks 2-3 ta­ble­spoons yo­ghurt Pre­heat oven to 220C. Line an oven tray with bak­ing pa­per. Pre­pare in­gre­di­ents.

Heat first mea­sure of oil in a medium pot on medium heat, add onion, gar­lic and ginger. Cook for 2-3 min­utes un­til soft­ened – add a splash of wa­ter if ginger be­gins to stick to pot. Add first mea­sure of dahl spice and cook, stir­ring for about 30 sec­onds un­til fra­grant. Add lentils, tomato, stock and wa­ter. Bring to a sim­mer, re­duce heat to low and sim­mer for 22-25 min­utes, stir­ring oc­ca­sion­ally, un­til lentils are ten­der with a bite. Once cooked, re­move from heat and stir through ground al­monds and yo­ghurt. Sea­son and set aside, cov­ered, to keep warm.

While lentils sim­mer, pre­pare roasted cau­li­flower. Toss cau­li­flower with sec­ond mea­sure of oil, sec­ond mea­sure of dahl spice and sea­son. Roast for 18-20 min­utes un­til ten­der. Pat chicken dry and place in a bowl with all re­main­ing tikka spiced chicken in­gre­di­ents. Toss to coat and leave to mar­i­nate un­til cau­li­flower has 8 min­utes cook time re­main­ing. Peel cucumber into rib­bons and roughly chop co­rian­der.

Heat a large non-stick fry-pan on medium-high heat, cook chicken for 2-3 min­utes each side (depend­ing on thick­ness), or un­til cooked through. Set aside, cov­ered, to rest.

Stir spinach through dahl just be­fore serv­ing and sea­son. Slice chicken thinly re­serv­ing any rest­ing juices.

To serve, spoon puy lentil dahl into bowls. Top with roasted cau­li­flower and tikka spiced chicken (pour any rest­ing juices over). Gar­nish with cucumber rib­bons, sprin­kle with co­rian­der and dol­lop over yo­ghurt.

my­food­bag.co.nz/fresh-start

Tikka spiced chicken with dahl.

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