Yoghurt-rubbed chicken with tomato lentils
Ingredients olive oil cooking spray 1 brown onion, chopped 2 teaspoons ground cumin…
Ingredients
- olive oil cooking spray
- 1 brown onion, chopped
- 2 teaspoons ground cumin
- 2 garlic cloves, crushed
- 3 teaspoons turmeric
- 1/2 cup dried red lentils, rinsed
- 400g can crushed tomatoes
- 1 bunch coriander, washed, dried
- 1/2 cup low-fat plain yoghurt
- 1 tablespoon sweet paprika
- 1 small red chilli, chopped
- 500g chicken thigh fillets, trimmed
- lemon wedges, to serve
Method
1. Spray a saucepan with oil and heat over medium heat. Add onion, cumin, half the garlic and 1 teaspoon turmeric. Cook, stirring, for 3 to 4 minutes or until onion is soft. Add lentils and cook for 2 minutes. Add tomatoes and 2 cups cold water. Cook, stirring, for 3 to 4 minutes or until sauce comes to the boil. Cover and reduce heat to low. Cook, covered, for 15 minutes or until lentils are tender.
2. Meanwhile, remove leaves from coriander and set aside. Roughly chop stems and roots. Combine with yoghurt, paprika, chilli, remaining garlic and remaining turmeric in a bowl. Add chicken and turn to coat.
3. Spray a large, non-stick frying pan with oil and heat over medium heat. Cook chicken for 10 minutes each side or until cooked through.
4. Stir coriander leaves into lentil mixture. Divide chicken among plates. Serve with tomato lentils and lemon wedges.
