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Photo of Lentil & cauliflower dhal with mango chutney chicken by WW

Lentil & cauliflower dhal with mango chutney chicken

4
Points® value
Total Time
1 hr 40 min
Prep
15 min
Cook
1 hr 25 min
Serves
4
Difficulty
Easy
Sweet, sticky chicken on a bed of spinach dhal.

Ingredients

Cauliflower, Raw

1 handful serving

Rapeseed Oil

1 teaspoon(s)

Cumin seeds

1 teaspoon(s), level

Calorie controlled cooking spray

4 spray(s)

Onion

1 large, finely sliced

Garlic

1 clove(s), crushed

Root Ginger

10 g, grated

Chilli, green or red

⅓ individual, thinly sliced

Turmeric

1 teaspoon(s)

Garam Masala

1 tablespoon(s), level

Tomato

2 medium, roughly chopped

Split Red Lentils, dry

250 g

Stock gel (stock pots)

1 pot(s), unprepared

0% fat natural Greek yogurt

150 g

Spinach

100 g

Mango Chutney

2 tablespoon(s), heaped

Chicken breast, skinless, raw

4 medium, cut into strips

Calorie controlled cooking spray

4 spray(s)

Instructions

  1. Preheat the oven to 200°C, fan 180°C, gas mark 6. Put the cauliflower in a roasting tin and drizzle over the oil. Season and roast for 30 minutes.
  2. Meanwhile, toast the cumin seeds in a dry frying pan for 1-2 minutes until fragrant, then grind them using a pestle and mortar.
  3. Mist a large flameproof casserole with cooking spray and fry the onions for 8-10 minutes, until softened. Add the garlic, ginger, chilli, spices and ground cumin seeds, then cook for 1-2 minutes. Add the tomatoes and cook for another 2 minutes.
  4. Stir in the lentils and stock, then bring the mixture to the boil. Reduce to a simmer and cook, covered, for 1 hour, until the lentils are tender. Add a splash of water if the dhal starts to look dry. Then add in the cauliflower and spinach.
  5. In a large bowl, mix together the yogurt and chutney. Add the chicken and stir to coat. Cover and marinate in the fridge for 30 minutes.
  6. Mist a large nonstick griddle pan with cooking spray and griddle the chicken for 8-10 minutes, turning occasionally, until cooked through.
  7. Divide the spinach dhal between plates, top with the mango chicken and serve.

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