Chicken, lentil and kumara curry
Serves: 4
Time to make: 50 mins
Total cost: $13.08 / $3.27 per serve
(at time of publication)
Ingredients
oil spray
Instructions
1 Spray a large pan with oil. Set over a medium heat. Add chicken in 2 batches. Cook for 2-3 minutes or until golden. Remove chicken from pan and set aside.
2 Spray pan with oil again and return to a medium heat. Add onion and celery. Cook, stirring occasionally, for 5 minutes or until onion softens. Add curry paste and cook, stirring, for 1-2 minutes or until fragrant. Add kumara to pan and cook for 1 more minute.
3 Add lentils and tomatoes to pan with 2 cups water. Bring to the boil. Reduce heat, partially cover pan with lid and simmer for 18-20 minutes or until kumara is just tender.
4 Return reserved chicken to pan with courgette and simmer for 5 more minutes or until courgette is just tender. Season curry with freshly ground black pepper.
5 Divide steamed quinoa (or rice) among serving bowls. Spoon curry over the top and garnish with coriander. Serve.
Variations
Make it gluten free: Check korma curry paste is gluten free.
HFG tip
This curry freezes well kept in a sealed airtight container for up to 2 months.
This recipe is part of our 7 days, 7 dinners feature – make dinners for a week easily, including ‘make ahead’ components to be used in other dishes.
Day 1: Chicken, lentil and kumara curry (above)
Day 2: Meatballs in tomato and eggplant sauce with couscous
Day 3: Roasted pumpkin soup with hazelnut and parmesan toasts
Day 4: Fish stir-fry with broccoli and ginger
Day 5: Roasted pumpkin, leek and mushroom cannelloni
Day 6: Chicken, eggplant and capsicum bake with cauliflower mash
Day 7: Spiced pilaf with meatballs, currants and baby spinach
Nutrition Info (per serve)
Kilojoules 2090kJ
Calories 499cal
Protein 40g
Total fat 10g
–Saturated fat 2g
Carbohydrates 60g
–Sugars 10g
Dietary fibre 7g
Sodium 340mg
Calcium 80mg
Iron 4.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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