Specially tailored made for health-conscious, this chicken curry is a low fat, low calorie, low carbohydrate and high protein dish that is easy to whip up. Lentils, spices, stock, lemon juices and mild curry paste provide a good flavor base to this healthy chicken curry dish, even without rich and calorie-laden coconut milk.

To make chicken curry, red lentils and chicken thighs are simmered with a mixture of spices in chicken stock to a stew-like consistency with spinach leaves and bay leaf. This melange of different textures are brought to simmer until all the flavors marry well, yielding a complete protein dish.

Lentils are underrated food packed with great nutritional value and health benefits. They are high in protein and low in calories and fat. Eating lentils can help regulate blood sugar and cholesterol levels, and hence protect from heart disease. Lentils are also a good source of iron, dietary fibers, folate and vitamin B1, making them one of the underrated healthiest food.

Ingredients:

125g / 4oz red lentils
2 teaspoon ground coriander
1/2 teaspoon cumin seeds
2 teaspoon mild curry paste
1 bay leaf
small strip of lemon rind
600ml / 1 pint chicken or vegetable stock
8 chicken thighs, skinned
175g / 6oz spinach leaves, rinsed and shredded
1 tablespoon freshly chopped coriander
2 teaspoon lemon juice
salt and freshly ground black pepper

To serve:

freshly cooked rice low fat natural yogurt

Method:

1. Put the lentils in a sieve and rinse thoroughly under cold running water.
2. Dry-fry the ground coriander and cumin seeds in a large saucepan over a low heat for about 30 seconds. Stir in the curry paste.
3. Add the lentils to the saucepan with the bay leaf and lemon rind, then pour in the stock.
4. Stir, then slowly bring to the boil. Turn down the heat, half-cover the pan with a lid and simmer gently for 5 minutes, stirring occasionally.
5. Secure the chicken thighs with cocktail sticks to keep their shape. Place in the pan and half-cover. Simmer for 15 minutes.
6. Stir in the shredded spinach and cook for a further 25 minutes or until the chicken is very tender and the sauce is thick.
7. Remove the bay leaf and lemon rind. Stir in the coriander and lemon juice, then season to taste with salt and pepper. Serve immediately with the rice and a little natural yogurt.