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Thursday, March 10 2016

4    teaspoons   canola oil
3/4   pound   boneless, skinless chicken thighs, trimmed
1/4   teaspoon   black pepper
1/2   teaspoon   plus 1/8 teaspoon salt
1      large yellow onion, halved and thinly sliced
2    tablespoons   minced fresh ginger
1      jalapeno, seeded and minced
4      garlic cloves, minced
1 1/2   teaspoons   ground coriander
3/4   teaspoon   ground cumin
1      small head cauliflower, cut into bite-size florets
1 1/2   cups   canned crushed tomatoes
2    teaspoons   dark brown sugar
1/4   cup   water
1    15 ounce can  lentils, rinsed and drained
1 1/2   teaspoons   garam masala
1/3   cup   chopped fresh cilantro
2    teaspoons   lime juice
    Whole-wheat flatbread (optional)
Heat 2 teaspoons oil in a saute pan over medium-high heat. Season chicken with black pepper and 1/8 teaspoon salt; saute until cooked through, 2 to 3 minutes a side. Set aside.
Add remaining oil to pan; reduce heat to medium. Add onion and saute 5 minutes. Add ginger, jalapeno and garlic; saute 1 minute. Add coriander and cumin and stir 1 minute. Mix in cauliflower, tomatoes, brown sugar, remaining salt and water; bring to a simmer, cover and cook 8 minutes.
Shred chicken and add to pan along with lentils and garam masala. Cook 2 minutes. Stir in cilantro and lime juice just before serving. Serve with flatbread if desired.

Per Serving: cal. (kcal) 313, Fat, total (g) 9, sat. fat (g) 1, carb. (g) 34, fiber (g) 13, pro. (g) 28, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 01:57 am   |  Permalink   |  0 Comments  |  Email

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