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Monday, March 02 2015

2    tablespoons   olive oil
6      skinless, boneless chicken thighs
1    large  onion, halved and thinly sliced
4    cloves  garlic, minced
1    tablespoon   finely shredded fresh ginger
2    tablespoons   tomato paste
1    tablespoon   mild curry powder
1    teaspoon   garam masala
1/2   teaspoon   salt
3    cups   reduced-sodium chicken broth
1 1/2   cups   lentils, rinsed and drained
3      red and/or green cooking apples, cored and cut into 1-inch pieces
2    5 ounce packages  baby spinach (8 to 10 cups)
    Plain yogurt (optional)
In a very large skillet with a tight-fitting lid heat olive oil over medium-high heat. Add chicken thighs; cook for 4 to 6 minutes or until golden brown, turning once. Transfer chicken to a plate and set aside.
Add onion to skillet; cook and stir over medium heat for 3 minutes. Stir in garlic and ginger; cook for 1 minute more. Stir in tomato paste, curry powder, garam masala, and salt. Mix well. Add chicken broth and lentils; return chicken to skillet. Bring to boiling; reduce heat. Cover and simmer for 30 minutes.
Add apples to skillet. Cover and simmer about 10 minutes or until lentils are tender. Gradually stir in about 3 cups of the spinach. Divide remaining spinach among 4 shallow serving bowls. Add 1 chicken thigh to each bowl. Top with lentil mixture and if desired, yogurt.

Per Serving: cal. (kcal) 436, Fat, total (g) 10, chol. (mg) 108, sat. fat (g) 2, carb. (g) 49, Monosaturated fat (g) 5, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 19, sugar (g) 13, pro. (g) 38, vit. A (IU) 3251.06, vit. C (mg) 24.08, Thiamin (mg) 0.56, Riboflavin (mg) 0.37, Niacin (mg) 8.77, Pyridoxine (Vit. B6) (mg) 0.89, Folate (µg) 337.16, Cobalamin (Vit. B12) (µg) 0.8, sodium (mg) 658, Potassium (mg) 1070, calcium (mg) 120, iron (mg) 7.3, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email

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