Lentil & Chicken Stew

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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

Nutrition Profile

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

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.

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.

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.

Nutrition Bonus: Vitamin A (260% daily value), Vitamin C (50% dv), Folate (43% dv), Potassium (33% dv).

2 Carbohydrate Serving

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