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Course: Main
Dish: Meat
Serves: 4 - 6
Dish: Meat
Serves: 4 - 6
Nutritional information per serving:
383kcals/1611kJs
Carbohydrates: 26.7g
Protein: 37.6g
Fat: 14.1g
Fibre: 3.5g
Canned lentils are a source of iron which is good for red blood cell production
Chicken Ruby
This recipe is a great healthy alternative to a takeaway, packed with protein.
1 hour and 20 minutes to prepare and cook. Serves 4-6.
See “Off the Shelf” for more recipes devised with James Martin
Ingredients:
| 45ml (3 tablespoons) oil 4 finely chopped medium onions 4 crushed cloves of garlic 1 dessert spoon grated ginger root 1 tsp each of ground coriander, chilli, cumin, turmeric and paprika |
1 deseeded chopped red pepper 1kg chicken fillets (cut into pieces) 295g can 99% fat free condensed tomato soup 410g can green lentils, drained 500ml cold water |
Method:
1. Heat 45ml (3 tablespoons) oil in a large saucepan and fry the finely chopped onions until golden brown.
2. Add the crushed cloves of garlic, grated ginger root and 1 teaspoon each of ground coriander, chilli, cumin, turmeric and paprika. Continue to cook slowly for 8-10 minutes.
3. Add the chopped red pepper, chicken fillets, condensed tomato soup, green lentils and 500ml cold water.
4. Cook slowly for 40-50 minutes until the chicken is tender. Serve with chopped coriander.
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