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Lentil & Chicken Stew

http://www.eatingwell.com/recipes/lentil_chicken_stew.html

From EatingWell:  EatingWell Serves Two

Herb and citrus exist in perfect balance in this protein-packed stew flavored with dill and lemon. Serve with slices of whole-grain baguette and a green salad.

2 servings, 1 3/4 cups each | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

• 3 teaspoons extra-virgin olive oil, divided
• 8 ounces boneless skinless chicken breast, diced
• 1 carrot, peeled and finely diced
• 4 cloves garlic, minced
• 1 teaspoon whole coriander seed, crushed (see Tip)
• 1/8 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 14-ounce can reduced-sodium chicken broth
• 1/2 cup French green or brown lentils, sorted and rinsed (see Note)
• 1 6-ounce bag baby spinach
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill

Preparation

1. Heat 1 teaspoon oil in a large saucepan over medium-high heat. Add chicken and cook, stirring once or twice until no longer pink in the middle, about 2 minutes. Transfer the chicken to a plate with a slotted spoon.
2. Add the remaining 2 teaspoons oil to the pan and heat over medium-low heat. Add carrot, garlic, coriander, salt and pepper and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in broth and lentils, increase heat to medium-high and bring to a simmer. Reduce heat to maintain a simmer and cook, stirring occasionally, until the lentils are tender, 20 to 30 minutes (brown lentils take a little longer).
3. Add the cooked chicken, spinach and lemon juice and return to a simmer. Cook until heated through, 1 to 2 minutes. Stir in dill.

Nutrition

Per serving : 369 Calories; 11 g Fat; 2 g Sat; 6 g Mono; 50 mg Cholesterol; 37 g Carbohydrates; 33 g Protein; 10 g Fiber; 520 mg Sodium; 1140 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 3 1/2 very lean meat, 1 1/2 fat

Tips & Notes

• Make Ahead Tip: Cover and refrigerate up to 3 days or freeze up to 3 months.

• Tip: Place whole spices in a plastic bag and crush with the bottom of a heavy skillet or pulse in a spice grinder.
• Note: French green lentils are firmer than brown lentils and cook more quickly. They can be found in natural-foods stores and some large supermarkets.