Chicken Dhansak is a popular dish at curry houses usually served with Basmati rice, naan, chapatis, chutneys, and poppadoms! Sounds heavy right? Then you will be amazed at this recipe. Welcome to the world of healthy Chicken Dhansak. This dish is perfect for healthy eaters and those watching their weight, and without compromising on flavor. Try ot tonight!
Ingredients
For the spice paste:
1 brown onion peeled and roughly chopped
2 tbsp ginger root peeled and chopped
2 cloves garlic crushed
1 green chili sliced
For the curry:
½ tsp
turmeric
2 tsp ground cumin
2 tsp
ground coriander
2 green cardamom pods lightly bruised
14 oz. chicken breast skinless and diced
¼ cup red lentils
14 oz. Tomatoes tinned
1 cup chicken stock
1 bunch cilantro chopped
½ tsp vegetable oil
1 pinch sea salt
Instructions
- Prepare the 1 brown onion, 2 tbsp ginger root, 2 cloves garlic and 1 green chili. Then place it in a blender and grind it to a smooth paste. This is quite a dry paste and you may be tempted to add water. There should be sufficient liquid in the onion so only add a little water if its really needed.1 brown onion, 2 tbsp ginger root, 2 cloves garlic, 1 green chili
- Heat ½ tsp vegetable oil in a pan. Once hot reduce to a medium heat. Add the paste and 1 pinch sea salt. Fry the paste for 5 to 10 minutes or until the onions are translucent and beginning to turn golden.½ tsp vegetable oil, 1 pinch sea salt
- Add the 2 tsp ground coriander, 2 tsp ground cumin, ½ tsp turmeric and 2 green cardamom pods to the paste and fry for a minute. Then add the 14 oz. chicken breast and the ¼ cup red lentils. Fry until the chicken is sealed and slightly browned. Approximately 5 minutes½ tsp turmeric, 2 tsp ground cumin, 2 tsp ground coriander, 2 green cardamom pods, 14 oz. chicken breast, ¼ cup red lentils
- Add the 14 oz. Tomatoes and 1 cup chicken stock. Bring the Dhansak to a simmer and then cover. Cook gently for 20 minutes until the lentils are tender and the chicken is cooked through. Scatter with the chopped 1 bunch cilantro to serve.14 oz. Tomatoes, 1 cup chicken stock, 1 bunch cilantro
Notes
- You can substitute chicken with lean beef or lamb.
- If you don't have a brown onion you can replace with yellow, white or shallots.
- For spice lovers add some chopped red chili as a garnish. Gives a delicious extra hit of spice!
YOUR RECIPE NOTES:
Nutrition
Calories: 453kcalCarbohydrates: 38gProtein: 55gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.04gCholesterol: 131mgSodium: 519mgPotassium: 1768mgFiber: 13gSugar: 11gVitamin A: 2022IUVitamin C: 41mgVitamin D: 0.2µgCalcium: 109mgIron: 6mg
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