Roast Chicken Dal - 30g Carbs, 10g Fiber
From: Eating Well - February/March 2005, The Eating Well Healthy in a Hurry Cookbook (2006)
A dal is traditionally a lentil side, often the accompaniment for curry. Here, combined with roast chicken (or rotisserie chicken), it moves from the side of the plate to its center for a quick lunch or an easy weeknight dinner.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium
Ethnic/Regional:
Indian
Asian
Servings: 4
Serving Size: about 1 1/2 cups each
Active Time: 25 minutes
Total Time: 25 minutes
1 1/2 tsp canola oil
1 small onion, minced
2 tsp curry powder
1 15oz can lentils, rinsed OR 2 cups cooked lentils (see Tip)
1 14oz can diced tomatoes, preferably fire-roasted
1 2-lb roasted chicken, skin discarded, meat removed from bones and
diced (4 cups)
1/4 tsp salt, or to taste
1/4 cup low-fat plain yogurt
1. Heat oil in a large heavy saucepan over medium-high heat. Add onion and cook, stirring, until softened but not browned, 3 to 4 minutes. Add curry powder and cook, stirring, until combined with the onion and intensely aromatic, 20 to 30 seconds. Stir in lentils, tomatoes, chicken and salt and cook, stirring often, until heated through. Remove from the heat and stir in yogurt. Serve immediately.
Tip:
To cook lentils:
Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.
Servings: 4
Serving Size: about 1 1/2 cups each
Nutrition per Serving:
345 Calories, 9g Fat, 2g Sat, 4g Mono, 78mg Cholesterol, 36g Protein,
30g Carbs, 10g Fiber, 361mg Sodium, 686mg Potassium
Nutrition Bonus: Folate (48% daily value), Iron (28% dv).
1 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 5 lean meat
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