Unbelievable Chicken Curry Over Lentils

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If you’re intimidated by curry, bolster your confidence with this recipe, served over lentils. (Don’t fret if the yogurt curdles; this won’t affect the flavor.) A member of the bean family, lentils are high in fiber and cook quickly. Brown rice can also be substituted for the lentils. Serves 4.

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Recipe Ingredients

Simple lentils

  • 3 cups water
  • 1 cup lentils
  • 2 cloves garlic, crushed

Curry

  • Canola oil spray
  • 1 pound skinless, boneless chicken breasts, cut into 1" cubes
  • 6-8 cloves garlic, crushed (approximately 3 tablespoons)
  • 3 tablespoons fresh ginger root, crushed
  • ½ large onion, coarsely chopped (approximately 1 cup)
  • 1 medium eggplant, peeled, cut into ½" cubes (approximately 2 cups)
  • 1 large zucchini, cut into ½" cubes (approximately 2 cups))
  • ½ large red pepper cut into strips
  • ½ cup low-sodium chicken stock
  • 1 cup nonfat yogurt
  • 2 tablespoons curry powder

Recipe Directions

Simple lentils

  1. Bring water to boil.
  2. Add lentils and garlic, cover pot and reduce to simmer for 15-20 minutes, or until lentil are just tender.

Curry

  1. Spray large sauté pan with oil. Brown chicken and set aside.
  2. In same pan sauté garlic, ginger, and onion until onion is translucent, stirring often. Add to chicken.
  3. Deglaze the pan with 2 tablespoons of chicken stock and add to chicken.
  4. Spray pan with oil and sauté eggplant, zucchini, and red pepper about 5 minutes, or until vegetables are just tender, stirring often. Add chicken mixture and remaining chicken stock. Cover and simmer 5 minutes.
  5. Remove pan from heat and add yogurt and curry powder, mix thoroughly and serve over lentils.
Per serving: 363 calories, 41 gm protein, 46 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 52 mg cholesterol, 20 gm fiber, 165 gm sodium
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THE SEASONED COOK In this dish, we deglaze the pan in step 3 to save the ginger and garlic flavor that may stick to the pan. Indian curries are traditionally garnished with chutney, coconut, chopped parsley, green onions, and even finely chopped fruit.

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