The finished recipe. Lentil Curry with Spiced Chicken and Steamed BroccoliIngredients 1 to 6. 66 g dry Lentils (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.). 300 g Chicken breast, skinless (Weighed raw. Cooked, the same breast carries closer to 93 g of protein and would put the dish nearer 700 kcal.). 100 g Broccoli. 50 g Tomato. 35 g Onion. 150 ml WaterIngredients 7 to 12. 1 clove Garlic. 1 small piece, about 5 g Ginger. 1 g Curry powder. 1 g Cumin. 10 g Coriander. To taste Lemon juiceStep 1. Rinse the lentils and set them aside. Finely chop the onion, garlic and ginger, and dice the tomato.Step 2. 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.Step 3. Stir in the curry powder and cumin and toast them briefly, then add the tomato and cook it down to a paste.Step 4. 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.Step 5. 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.Step 6. Steam the broccoli for 4 to 5 minutes until bright green and still firm.Step 7. Serve the sliced chicken over the lentils with the broccoli alongside, finished with chopped coriander and lemon juice.
Fuel8
