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.
- 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
- 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.
- Servings Per Recipe 4
- Amount Per serving
- Calories 307
- % Daily values *
- 5% Saturated Fat 1g
- Trans Fat 0g
- Monounsaturated Fat 2g
- 25% Cholesterol 76mg
- 28% Potassium 971mg
- 17% Sodium 404mg
- 40% Dietary Fiber 10g
- 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.
|Total Fat||Less than||65g||80g|
|Sat Fat||Less than||20g||25g|
Recipe by EatingWell.com
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