busybee9015
Full Member
Serves 4 - 2.5 points per serving
Low fat cooking spray
350g skinless chicken breasts, diced
1 onion, chopped
225g potatoes, diced
225g carrots, sliced
1 aubergine, diced
2 garlic cloves, crushed
2 fresh green chillies, deseeded and finely chopped
3 tbsp medium curry powder
50g dried red lentils, rinsed
400g can chopped tomatoes
300ml chicken stock
2 tbsp chopped fresh coriander, to serve
1. Heat a large non stick frying pan, spray it with low fat cooking spray, then add the chicken. Stir fry over a high heat until it is evenly browned. Add onion, potatoes, carrots, aubergine garlic, chillies and curry powder to the pan. Stir well until everything is evenly coated in curry powder. Cook for 2 minutes.
*It is important to cook the curry powder for 1-2 minutes before adding the liquid; this takes away the 'raw' taste of the spices*
2. Stir in lentils, tomatoes, stock, then bring to the boil. Reduce heat, cover and simmer for 1 hour, stirring from time to time.
3. Season, spoon into a warmed serving bowl and scatter with coriander to serve.
Low fat cooking spray
350g skinless chicken breasts, diced
1 onion, chopped
225g potatoes, diced
225g carrots, sliced
1 aubergine, diced
2 garlic cloves, crushed
2 fresh green chillies, deseeded and finely chopped
3 tbsp medium curry powder
50g dried red lentils, rinsed
400g can chopped tomatoes
300ml chicken stock
2 tbsp chopped fresh coriander, to serve
1. Heat a large non stick frying pan, spray it with low fat cooking spray, then add the chicken. Stir fry over a high heat until it is evenly browned. Add onion, potatoes, carrots, aubergine garlic, chillies and curry powder to the pan. Stir well until everything is evenly coated in curry powder. Cook for 2 minutes.
*It is important to cook the curry powder for 1-2 minutes before adding the liquid; this takes away the 'raw' taste of the spices*
2. Stir in lentils, tomatoes, stock, then bring to the boil. Reduce heat, cover and simmer for 1 hour, stirring from time to time.
3. Season, spoon into a warmed serving bowl and scatter with coriander to serve.
