Lentil Vegetable Dal with Chicken

Lentil Vegetable Dal with Chicken

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From: Diabetic Living Magazine

Use left-over chicken to make this flavorful dal recipe in just 30 minutes!

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 to 2½ cups water
  • 1 cup red or yellow lentils, rinsed and drained (see Tip)
  • 1 tablespoon olive oil
  • ½ cup chopped onion
  • 1 tablespoon curry powder
  • ¾ teaspoon salt
  • 1 clove garlic, minced
  • ¾ cup chopped red sweet pepper
  • 4 cups packed fresh baby spinach
  • 6 ounces sliced cooked chicken breast, warmed

Preparation

  • Prep

  • Ready In

  1. In a large saucepan bring 2 cups of the water to boiling. Stir in lentils; simmer 10 minutes. If needed, stir in enough of the remaining ½ cup water to reach desired consistency.
  2. Meanwhile, in an 8-inch skillet heat oil over medium-high. Add onion, curry powder, salt and garlic; cook 3 minutes, stirring occasionally. Add red pepper; cook 3 minutes more.
  3. Stir onion mixture and spinach into cooked lentils until spinach is wilted. Top servings with chicken.
  • Tip: Brown or green lentils can be used in place of the red or yellow lentils. Simply increase the cooking time to 15 minutes.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 286 calories; 5 g fat(1 g sat); 8 g fiber; 36 g carbohydrates; 24 g protein; 302 mcg folate; 30 mg cholesterol; 3 g sugars; 2,735 IU vitamin A; 48 mg vitamin C; 68 mg calcium; 5 mg iron; 493 mg sodium; 525 mg potassium
  • Nutrition Bonus: Vitamin C (80% daily value), Folate (76% dv), Vitamin A (55% dv), Iron (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 2 starch, 1 vegetable

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