Roast Chicken Dal

By Logo inline

A dal is traditionally a lentil side, often the accompaniment for curry. Here, combined with roast chicken (or rotisserie chicken), it moves from the side of the plate to its center for a quick lunch or an easy weeknight dinner.

Roast Chicken Dal
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 25 minutes

  • 1 1/2 teaspoons canola oil

  • 1 small onion, minced

  • 2 teaspoons curry powder

  • 1 15-ounce can lentils, rinsed, or 2 cups cooked lentils (see Tip)

  • 1 14-ounce can diced tomatoes, preferably fire-roasted

  • 1 2-pound roasted chicken, skin discarded, meat removed from bones and diced (4 cups)

  • 1/4 teaspoon salt, or to taste

  • 1/4 cup low-fat plain yogurt

Directions
  1. 4 servings, about 1 1/2 cups each

  2. Heat oil in a large heavy saucepan over medium-high heat. Add onion and cook, stirring, until softened but not browned, 3 to 4 minutes. Add curry powder and cook, stirring, until combined with the onion and intensely aromatic, 20 to 30 seconds. Stir in lentils, tomatoes, chicken and salt and cook, stirring often, until heated through. Remove from the heat and stir in yogurt. Serve immediately.


Nutritional Facts

Servings
4
Per serving
Calories
307
Carbohydrates
30g
Fat
6g
Saturated Fat
1g
Monounsaturated Fat
2g
Protein
35g
Cholesterol
76mg
Dietary Fiber
10g
Potassium
971mg
Sodium
404mg
Added Sugars
0g
Exchanges
1 1/2 starch
1 vegetable
5 lean meat
Carbohydrate Servings
1 1/2
Folate (48% daily value)
Iron (28% dv).

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

chicken chicken/poultry eatingwell yogurt winter summer spring saute quick main dish indian fall gluten free calcium b vitamins vitamin c anti inflammatory