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
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
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.
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).
Add the cooked chicken, spinach and lemon juice and return to a simmer. Cook until heated through, 1 to 2 minutes. Stir in dill.
Per serving :
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