Dinner

Lentil Curry with Spiced Chicken and Steamed Broccoli

Name: Lentil Curry with Spiced Chicken and Steamed Broccoli
Yield: 1 serving
Ingredients: 66 g dry Lentils; 300 g Chicken breast, skinless; 100 g Broccoli; 50 g Tomato; 35 g Onion; 150 ml Water; 1 clove Garlic; 1 small piece, about 5 g Ginger; 1 g Curry powder; 1 g Cumin; 10 g Coriander; To taste Lemon juice

Lentils cooked down with tomato and spice under sliced chicken breast. 85 g of protein for 9 g of fat, and the pan is never oiled.

Calories: 608kcal
Protein: 85g
Fat: 9g
Carbs: 45g

Per serving, makes 1. Published 31 August 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Some blends include mustard seed. Check the jar.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Lentils66 g dry
Weighed dry, which cooks up to roughly 180 g in the finished curry. Lentils are high enough in fibre that the carbohydrate figure moves by about 7 g depending on whether your app counts total or net carbs.
Chicken breast, skinless300 g
Weighed raw. Cooked, the same breast carries closer to 93 g of protein and would put the dish nearer 700 kcal.
Broccoli100 g
Tomato50 g
Onion35 g
Water150 ml
Garlic1 clove
Ginger1 small piece, about 5 g
Curry powder1 g
Cumin1 g
Coriander10 g
Lemon juiceTo taste

Method

Rinse the lentils and set them aside. Finely chop the onion, garlic and ginger, and dice the tomato.
Sweat the onion in a dry non-stick pan over medium heat with a splash of the water until soft, then add the garlic and ginger and cook for a minute until fragrant.
Stir in the curry powder and cumin and toast them briefly, then add the tomato and cook it down to a paste.
Add the lentils and the remaining water, bring to a simmer, cover and cook for 20 to 25 minutes until the lentils are tender and the sauce has thickened.
Season the chicken with a little salt and a pinch of the spice mix, sear it on both sides in a hot non-stick pan, then finish it covered over low heat until cooked through. Rest it before slicing.
Steam the broccoli for 4 to 5 minutes until bright green and still firm.
Serve the sliced chicken over the lentils with the broccoli alongside, finished with chopped coriander and lemon juice.

Worth knowing

Nothing is fried. The onion sweats in water and the chicken sears dry in a non-stick pan, which is the whole reason a curry with 85 g of protein comes in at 9 g of fat.
Toasting the spices in the pan before the tomato goes in is worth the thirty seconds. Added later they taste raw and dusty.

Other dinner recipes that share ingredients with this one, or every dinner at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.