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Lentil & Chicken Stew

EatingWell Serves Two

Your rating: None Average: 3.5 (28 votes)

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.



READER'S COMMENT:
"Very yummy and filling. The brown lentils take a good while to get soft (seemed about 45 minutes) so you will need to check and add more chicken broth (but then that adds sodium). But the flavors together were great. "
Lentil & Chicken Stew

Makes: 2 servings, 1 3/4 cups each

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Total Time:

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.

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; 0 g added sugars; 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).

Carbohydrate Servings: 2

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


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