Spiced Chicken with Dahl

Spiced Chicken with Dahl

Serves 4

For the chicken
½ tsp turmeric
½ tsp garam masala
½ tsp chilli powder
4 x skinless, boneless chicken breasts

For the dahl
½ onion, diced finely
100g red lentils
½ tsp turmeric
½ tsp garam masala

spray oil
2 x 150g pots 0% greek yogurt
diced red onion and cucumber
175g brown rice, dry weight, cooked
1 lime quartered

Preheat the oven to Gas6/200ºC.  Spray a baking tray with oil anjd set aside.

Mix the yogurt with the red onion and cucumber, season and chill until ready to serve.

For the dahl.
Heat a small pan, spray with oil and cook the onion for 3 mins to soften.  Add the lentils, spices and 400ml water.  Bring to the boil, cover and simmer, stirring occasionally, for about 35 minutes until the mixture is thick and creamy.  Season to taste.

For the chicken
Mix the spices with some salt and pepper.  Rub this into the chicken breasts to coat.  Heat a frying pan, spray with oil and fry the chicken, 2 minutes on each side.  Transfer to the baking tray and cook in the oven for 10 minutes or until the chicken is cooked through.  Remove from the oven and let them rest for 2 minutes.

Serve the chicken with the dahl and rice with the yogurt and lime wedges on the side.