Lentil & Chicken Stew
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.
- 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.
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.
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
More From EatingWell
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Celebrate the season with EatingWell's best recipes from the...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
Eating meatless at least once a week has a host of health...
If you're looking for an easy, healthy meal idea for dinner...
These healthy vegan recipes take you on a virtual trip around...
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- Total Time
- 45 minutes or less
- EatingWell Serves Two