Tuesday, July 2, 2013

Chicken and lentil curry with lime

Shown with a chopped salad of cucumbers, tomatos and red peppers


Note: To substitute fresh ginger for powdered, sautee pieces of it in the oil and remove them before adding the chicken, then add minced ginger with the other spices.

  • Boneless, Skinless Chicken Breasts, halved
  • 1 tbsp Olive Oil
  • 2 tbsp Curry Powder, divided
  • 2 tsp Ginger Powder, divided (or use fresh ginger, see note above)
  • Cayenne pepper to taste
  • 2-3 cloves Garlic, diced
  • 1 cup yellow lentils
  • 3-4 cups water
  • Tomatoes, chopped
  • 1/2 tsp Salt
  • lime, quartered

  • Heat olive oil in a heavy, wide saucepan over medium high heat. Halve the chicken breasts and arrange them in the pan. Dust the tops of the breasts with 1/4 teaspoon powdered ginger, 1 teaspoon curry powder, and a few dashes of cayenne pepper. Cook over medium high heat about 2 minutes or until beginning to brown, then turn and cook the other side.

    Remove the breasts to a plate and cover to keep warm.

    Add the chopped garlic (you could add onion at this time, and/or chopped vegetables like eggplant or zucchini) to the pan and saute quickly, just until the aroma is released. Stir in 1 cup lentils, two cups water, and remaining spices. Bring to a light boil, and reduce the heat to simmer. Simmer uncovered for 20 minutes, stirring occasionally and adding as much as 2 more cups of water as needed to keep the lentils just covered. Meanwhile, chop the tomatoes. Stir the tomatos and salt into the lentils and arrange the chicken breasts on top, pressing them lightly into the mixture so they heat through. Continue to simmer for 20 more minutes. 

    Serve with lime rice (add juice of one lime to 1 cup water and 2 cups rice with a little butter or olive oil, bring to a boil, cover and simmer 15 minutes. Add chopped fresh cilantro and fluff with a fork) and fresh quartered limes to squeeze over top. Makes 4 servings.

    Nutrition information (does not include rice!)
    Calories 245 • Calories from Fat 60 • Total Fat 6.69g • Saturated Fat 0.6g • Cholesterol 65mg • Sodium 492mg • Total Carbohydrate 24g • Dietary Fiber 11g • Protein 32g

    Est. Percent of Calories from:

    Fat 13% • Carbs 39% • Protein 52%