Indian Spiced Chicken with Lentils and Tomato CreamServes: 4 | Serving Size: 1 and 1/2 cupsIngredients:

• 1 tsp vegetable oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 2 tsp garam marsala
• 1 tsp ground cumin
• 1 tsp ground turmeric
• Dash ground coriander
• Dash ground cayenne
• 1 cup brown lentils
• 1/4 cup tomato paste
• 2 cups chicken broth
• 1 cup water
• 4 chicken thighs, boneless, skinless, cut in half
• 1/4 cup fat-free half and half

Directions:

1. Sauté the onion and garlic in hot oil in a large nonstick wok or Dutch oven. Add the spices and allow them to cook with the garlic and onions until the onions are translucent, about 3 minutes.
2. Add the lentils, tomato paste, broth, and water. Stir well, then add the chicken thighs. Bring the mixture to a boil, then cover the pot and place the whole thing in a preheated 375 degree oven.
3. Bake for 30 minutes or until the chicken is done and the lentils are tender. Stir in the fat-free half and half and then serve hot.

Nutrition Information:

• Serves 4. Each serving has 336 calories, 8 g fat, 2 g saturated fat, 0 g trans fat, 52 mg cholesterol, 128 mg sodium, 37 g carbohydrate, 16 g fiber, 6 g sugars, and 29 g protein.
• Each serving also has 7% vitamin A, 16% vitamin C, 5% calcium and 27% iron.

Chef’s Tips:

1. This dish is especially delicious when garnished with nonfat plain Greek yogurt.
2. The chicken is done when it reaches an internal temperature of 165 degrees Fahrenheit.

Handout: