Lentil & cauliflower dhal with mango chutney chicken
4
Points®
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 serving(s)
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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