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Keralan spiced chicken dhal
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Serves: 4
400g pack Essential British Chicken Mini Breast Fillets
4 tsp coconut oil
2 onions, sliced
1 tsp fenugreek seeds, lightly crushed
15 cardamom pods, crushed
2 tbsp curry leaves
3 cloves garlic, crushed
1 red chilli, finely chopped
1L chicken stock
400g can chickpeas, drained
250g red split lentils, rinsed
1. Place the chicken on baking parchment and season lightly. Cover with a second sheet of baking parchment and beat with a rolling pin to flatten the fillets. Heat 2 tsp oil in a frying pan with a lid. Add half the chicken and fry, uncovered, for 3 minutes. Turn and cook for another minute until the chicken is cooked through, the juices run clear and there is no pink meat. Transfer to a plate and cook the remaining chicken in the same way.
2. Add the remaining oil to the pan and fry the onions for 3 minutes until softened. Add the fenugreek, cardamom, curry leaves, garlic and chilli and fry for 2 minutes. Stir in the stock, chickpeas and red lentils and heat until simmering. Cover with a lid and cook for 15-20 minutes until the lentils are tender and the juices thickened.
3. Return the chicken to the pan and heat through for 2 minutes. Serve, if liked, with warmed flatbreads.
1 Place the chicken on baking parchment and season lightly. Cover with a second sheet of baking parchment and beat with a rolling pin to flatten
the fillets. Heat 2 tsp oil in
a frying pan with a lid. Add half the chicken and fry, uncovered, for 3 minutes.
Turn and cook for another minute until the chicken is cooked through, the juices
run clear and there is no pink meat. Transfer to a plate and cook the remaining chicken
in the same way.
2 Add the remaining oil to
the pan and fry the onions
for 3 minutes until softened. Add the fenugreek, cardamom, curry leaves, garlic and chilli and fry for 2 minutes. Stir
in the stock, chickpeas and
red lentils and heat until simmering. Cover with a lid and cook for 15-20 minutes until the lentils are tender
and the juices thickened.
3 Return the chicken to the pan and heat through for
2 minutes. Serve, if liked,
with warmed flatbreads.
1 Place the chicken on baking parchment and season lightly. Cover with a second sheet of baking parchment and beat with a rolling pin to flatten
the fillets. Heat 2 tsp oil in
a frying pan with a lid. Add half the chicken and fry, uncovered, for 3 minutes.
Turn and cook for another minute until the chicken is cooked through, the juices
run clear and there is no pink meat. Transfer to a plate and cook the remaining chicken
in the same way.
2 Add the remaining oil to
the pan and fry the onions
for 3 minutes until softened. Add the fenugreek, cardamom, curry leaves, garlic and chilli and fry for 2 minutes. Stir
in the stock, chickpeas and
red lentils and heat until simmering. Cover with a lid and cook for 15-20 minutes until the lentils are tender
and the juices thickened.
3 Return the chicken to the pan and heat through for
2 minutes. Serve, if liked,
with warmed flatbreads.
1 Place the chicken on baking parchment and season lightly. Cover with a second sheet of baking parchment and beat with a rolling pin to flatten
the fillets. Heat 2 tsp oil in
a frying pan with a lid. Add half the chicken and fry, uncovered, for 3 minutes.
Turn and cook for another minute until the chicken is cooked through, the juices
run clear and there is no pink meat. Transfer to a plate and cook the remaining chicken
in the same way.
2 Add the remaining oil to
the pan and fry the onions
for 3 minutes until softened. Add the fenugreek, cardamom, curry leaves, garlic and chilli and fry for 2 minutes. Stir
in the stock, chickpeas and
red lentils and heat until simmering. Cover with a lid and cook for 15-20 minutes until the lentils are tender
and the juices thickened.
3 Return the chicken to the pan and heat through for
2 minutes. Serve, if liked,
with warmed flatbreads.
Cook’s tip Along with cardamom and curry leaves, fenugreek is used extensively in southern Indian cooking. It has a distinctive flavour that’s delicious in the majority of vegetarian curries.
Typical values per serving:
Energy |
1,913kJ 456kcals |
---|---|
Fat | 11g |
Saturated Fat | 5.2g |
Carbohydrate | 27g |
Sugars | 6g |
Protein | 52g |
Salt | 1.6g |
Fibre | 22g |
2 of your 5 a day/high in protein
This recipe was first published in November 2020.
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