Chicken Ruby Click image to enlarge
Course: Main
Dish: Meat
Serves: 4 - 6
Nutritional information per serving:

383kcals/1611kJs
Carbohydrates: 26.7g
Protein: 37.6g
Fat: 14.1g
Fibre: 3.5g
 

 

Did you know?

Canned lentils are a source of iron which is good for red blood cell production


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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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