Tandoori Chicken and Lentil Salad

Lentils are a great source of soluble fibre, making them beneficial for lowering cholesterol and preventing heart disease. They also pack a mighty protein punch and are high in folate, manganese, iron and phosphorus. They are an easy, cost-effective way to bulk out meals and they soak up any flavours you put them with.

Ingredients (serves 2-3 large portions)

  • 400g chicken breast or beef, sliced
  • 2 heaped teaspoons of Patak’s Tandoori Paste
  • Olive oil
  • ½ red onion, finely sliced
  • 1 fresh red chilli, finely sliced (optional)
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 can brown lentils, drained
  • A splash of red wine vinegar
  • ½ of a cos lettuce (about 4 cups), roughly chopped
  • 1 courgette, peeled into ribbons
  • 2 carrots, peeled into ribbons
  • 1 good handful coriander (optional but I think it makes the salad)
  • 1 lemon, cut into wedges
  • Feta cheese to serve (optional)
  • Salt and pepper to taste


Dressing

  • Juice of 1 lemon
  • 4-5 tbsp unsweetened yoghurt
  • 1 heaped teaspoon of chutney (mango or fruit chutney work best)

 

How to make:

1) In a bowl, combine the chicken and tandoori paste until the chicken is well coated. Heat a dash of olive oil in a frying pan on a high heat and cook chicken for 4-5 minutes, until the juices run clear. Remove the chicken from the pan and set aside.

2) Return the pan to the heat and add a little more oil, the mustard and cumin seeds followed by the onion and half of the chilli. Fry for a minute before adding the lentils, red wine vinegar and salt and pepper. Heat through and set aside.

3) Place dressing ingredients in a bowl and combine well. To assemble the salad, place lettuce, carrot and courgette on a large platter with the lentils and chicken. Spoon the dressing over the salad and top with extra chilli, feta cheese, coriander and lemon.

Top Tips: I served this as it is but you could have it with wholemeal pitas or wraps if you need to make it go further. This photo actually uses beef as I didn’t have any chicken in the freezer but either works well, as does tofu for a vegetarian option.

Date

25.10.2017

Published By

JESSICA MOULDS

Category

Recipes

Mission Nutrition© 2020. Privacy Policy