Roast Chicken Dal

Roast Chicken Dal

Makes: 4 servings, about 1 1/2 cups each
Active Time: 25 minutes
Total Time: 25 minutes

A dal is traditionally a lentil side, often the accompaniment for curry. Here, combined with roast chicken (or rotisserie chicken), it moves from the side of the plate to its center for a quick lunch or an easy weeknight dinner.

Adds 1 out of 5 Stars
Adds 1 out of 5 Stars
Adds 1 out of 5 Stars
Adds 0 out of 5 Stars
Adds 0 out of 5 Stars
BY 33 PEOPLE
Your rating: None (33 votes)

Ingredients

  • 1 1/2 teaspoons canola oil
  • 1 small onion, minced
  • 2 teaspoons curry powder
  • 1 15-ounce can lentils, rinsed, or 2 cups cooked lentils (see Tip)
  • 1 14-ounce can diced tomatoes, preferably fire-roasted
  • 1 2-pound roasted chicken, skin discarded, meat removed from bones and diced (4 cups)
  • 1/4 teaspoon salt, or to taste
  • 1/4 cup low-fat plain yogurt

Preparation

  1. Heat oil in a large heavy saucepan over medium-high heat. Add onion and cook, stirring, until softened but not browned, 3 to 4 minutes. Add curry powder and cook, stirring, until combined with the onion and intensely aromatic, 20 to 30 seconds. Stir in lentils, tomatoes, chicken and salt and cook, stirring often, until heated through. Remove from the heat and stir in yogurt. Serve immediately.

Tips & Notes

Tip: To cook lentils: Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.

Nutrition Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 307
  • % Daily values *
  • 9% Total Fat 6g
    • 5% Saturated Fat 1g
    • Trans Fat 0g
    • Monounsaturated Fat 2g
  • 25% Cholesterol 76mg
  • 28% Potassium 971mg
  • 17% Sodium 404mg
  • 10% Total Carbohydrate 30g
    • 40% Dietary Fiber 10g
    • Sugars 8g
  • 70% Protein 35g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

Powered by EatingWell Brought to you by Million Hearts®