Indian Spiced Chicken with Lentils and Tomato Cream
Serves: 4 | Serving Size: 1 and 1/2 cups
- 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
- 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.
- 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.
- 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.
- 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.
- This dish is especially delicious when garnished with nonfat plain Greek yogurt.
- The chicken is done when it reaches an internal temperature of 165 degrees Fahrenheit.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.