Chicken-Lentil Curry

Fragrant homestyle Indian curry with lean diced chicken breast, tender red lentils, and cauliflower florets in a spiced tomato broth, served over steamed brown rice.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 4
• Cuisine: Indian
• Difficulty: Easy
• Cost: $4.04/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Soy-Free
• Low-Fat
• Low-Saturated-Fat
• Low-Sodium
• High-Fiber
• High-Protein
• Halal

Tags

• one-pot
• boil
• quick
• healthy

Ingredients

• 1 pound chicken breast (boneless, skinless, diced)
• 1 cup red lentils (dry, rinsed)
• 1 can crushed tomatoes (no-salt-added)
• 3 cup cauliflower (florets)
• 2 cup water
• 1 yellow onion (medium, diced)
• 1 tablespoon olive oil (extra virgin)
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 0.25 teaspoon salt
• 2 package brown rice pouch (microwave pouch, pre-cooked)

Instructions

1. Heat olive oil in a Dutch oven or large saucepan over medium heat. Add diced yellow onion and cook for 4 minutes until translucent.
2. Stir in the curry powder, ground cumin, ground turmeric, and salt, toasting the spices for 1 minute until fragrant.
3. Add diced chicken breast, rinsed red lentils, crushed tomatoes, cauliflower florets, and water. Stir well and bring to a boil.
4. Reduce heat to medium-low, cover, and simmer for 15 minutes, stirring occasionally, until red lentils are soft and chicken reaches an internal temperature of 165°F.
5. Warm the brown rice pouches in the microwave per package instructions. Spoon warm brown rice into bowls and ladle the chicken-lentil curry on top.

Notes

Split red lentils break down quickly into a lush curry gravy without needing heavy cream or butter.

Nutrition (per serving)

• Calories: 572
• Protein: 45.9 g
• Carbohydrates: 72.2 g
• Fat: 10.1 g
• Fiber: 10.8 g
• Sodium: 484 mg
• Saturated Fat: 1.7 g
• Sugar: 10.8 g
• Cholesterol: 80 mg