19 Oct Chicken and Red Lentil Stew with Greens and Sweet Potatoes
Nutritional Information, Per Serving: 440 calories; 15 g fat; 3 g saturated fat; 42 g carbohydrate; 9 g fiber; 8 g sugars; 35 g protein.
| Serving Size: | 6 |
Preparation
1. In a stock pot, heat oil over medium heat. Add chicken cubes and sprinkle with salt and pepper. Saute for 2-3 minutes, stirring occasionally to brown all sides of meat cubes.
3. Add garlic, ginger, and onion. Saute for another 2-3 minutes. Add dried spices (cumin, mustard, coriander, cinnamon) and brown sugar and stir until combined. Add broth and tomatoes with juice; bring to a boil. Add vegetables. Return to boil, reduce heat and cook for 10 minutes. Add lentils, cover, and simmer for an additional 20 minutes.
5. Using a fork, check to be sure vegetables are soft. When soft, add spinach, stir to combine until spinach is wilted. Add cilantro.
7. Serve in soup bowls. Garnish each bowl with a dollop of plain yogurt or sour cream, if desired, and chopped cilantro.
3. Add garlic, ginger, and onion. Saute for another 2-3 minutes. Add dried spices (cumin, mustard, coriander, cinnamon) and brown sugar and stir until combined. Add broth and tomatoes with juice; bring to a boil. Add vegetables. Return to boil, reduce heat and cook for 10 minutes. Add lentils, cover, and simmer for an additional 20 minutes.
5. Using a fork, check to be sure vegetables are soft. When soft, add spinach, stir to combine until spinach is wilted. Add cilantro.
7. Serve in soup bowls. Garnish each bowl with a dollop of plain yogurt or sour cream, if desired, and chopped cilantro.
Ingredients
* 1 ½ pounds chicken thigh meat, boneless and skinless, cut into 1” cubes
* 2 TBLS vegetable oil
* 1 tsp salt
* ¼ tsp cayenne pepper
* 2 cloves garlic, minced
* 1 TBLS minced fresh ginger
* 1 medium onion
* 1 tsp cumin
* ½ tsp dried mustard
* ½ tsp dried coriander
* ¼ tsp cinnamon
* 1 TBLS brown sugar
* 4 cups chicken broth
* 1 cup red lentils
* 1 can (14.5 oz) diced tomatoes
* 2 carrots, peeled and cut into ½ “ rounds
* 2 small potatoes, peeled and diced into ½ “ cubes
* 1 small sweet potato, peeled and diced into ½” cubes
* 1 large bag (12 oz) cleaned and chopped spinach
* 2 TBLS freshly chopped cilantro
* 6 TBLS plain yogurt or sour cream
* 2 TBLS vegetable oil
* 1 tsp salt
* ¼ tsp cayenne pepper
* 2 cloves garlic, minced
* 1 TBLS minced fresh ginger
* 1 medium onion
* 1 tsp cumin
* ½ tsp dried mustard
* ½ tsp dried coriander
* ¼ tsp cinnamon
* 1 TBLS brown sugar
* 4 cups chicken broth
* 1 cup red lentils
* 1 can (14.5 oz) diced tomatoes
* 2 carrots, peeled and cut into ½ “ rounds
* 2 small potatoes, peeled and diced into ½ “ cubes
* 1 small sweet potato, peeled and diced into ½” cubes
* 1 large bag (12 oz) cleaned and chopped spinach
* 2 TBLS freshly chopped cilantro
* 6 TBLS plain yogurt or sour cream