Chicken Dhansak

Ingredients (Serves 4)

  • Low cal spray (Fry Light etc.)
  • 2 onions finely chopped
  • 2 large chicken breasts
  • 2 garlic cloves, crushed
  • 20g ginger, finely grated
  • 2 tsp garam masala
  • 1 tsp hot chilli powder
  • 400g tin of chopped tomatoes
  • 600ml chicken stock using one stock cube
  • 100g red lentils
  • 2 bay leaves

Method

  • Spray a heavy based sauce pan with fry light and add the onion, frying for around 5 mins until soft
  • Chop up the chicken into large pieces and add to the onions. Cook for two minutes then add in the ginger, garlic, garam masala and chilli powder stirring constantly for a few seconds
  • Pour in the chopped tomatoes, add the chicken stock, red lentils and bay leaves. Bring the pan to the boil, cover loosely with a lid and allow to simmer for around 35 mins, ensuring the lentils have completely broken down.
  • For the last 10 mins of cooking time remove the lid and stir regularly.
  • Serve with basmati rice or your side of choice

Nutrition per portion 

Kcal: 229
Protein: 31g
Carbs: 21g
Fat: 2