One-Pot Lentils & Chicken

Lentils are filling due to their ultra-high fiber content and lend themselves well to one-pot dinners with the simple additions of lean protein and some fragrant flavors.

Photo: Greg James, Food Styling: Jessica Colley

By Joanne Lusted

Serves: 4
Hands-on time: 15 minutes
Total time: 40 minutes

INGREDIENTS:

• 2 6-oz boneless, skinless chicken breasts, sliced into 1-oz pieces
• 2 tsp curry powder
• 1 1/2 cups dry green lentils, rinsed
• 1 cup nonfat plain Greek yogurt
• 1/2 cup chopped fresh cilantro

PANTRY STAPLES:

• Pinch each sea salt and fresh ground black pepper
• 2 tsp olive oil
• 2 cloves garlic, minced
• 1 cup low-sodium chicken broth

INSTRUCTIONS:

1. Season chicken with salt and pepper. In a large saucepan or Dutch oven, heat oil on medium-high. Add chicken and cook, turning occasionally, for 3 to 4 minutes or until lightly browned. Add curry powder and garlic and cook, stirring, until fragrant, about 1 minute.
2. Add lentils to saucepan and stir to coat. Stir in broth and 3 cups cold water; bring to a boil. Reduce heat to medium and cook, stirring occasionally, until lentils are tender and most liquid is absorbed, about 30 minutes. Divide evenly among serving bowls, season to taste with salt and pepper, and garnish each with yogurt and 2 tbsp cilantro. (NOTE: if lentils are still hard after 30 minutes, add 1/2 cup more water and continue to cook until softened.)

Nutrients per serving (3 oz chicken and 1 cup lentils): Calories: 389, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 45 g, Fiber: 11 g, Sugars: 4 g, Protein: 42 g, Sodium: 139 mg, Cholesterol: 49 mg

Nutritional Bonus: Stock your pantry with the Mighty Mouse of dry ingredients… lentils! Dry green lentils have about 40 g of protein and 28 g of fiber in a 1-cup serving, with only 1 g of fat! Thanks to their rich stores of fiber, lentils offer slow-burning energy that help regulate blood sugar and ward off insulin spikes
.