Indian chicken and lentil tray bake
heartfoundation.org.au|Helpline 13 11 12

Indian chicken and lentil tray bake

25 minutes (5 minutes)
Serves 4
  • ½ tablespoon olive oil
  • 1 medium brown onion, finely chopped
  • 2 medium carrots, peeled and diced into 2cm pieces
  • 400g lean chicken breast, cut into chunks
  • ¼ cup Rogan Josh Curry Paste
  • 1 medium sized red capsicum, halved, seeded, thinly sliced lengthways
  • 4 tomatoes, diced
  • 1 small eggplant, diced
  • 1 medium zucchini, cut into small rounds
  • 300g can no added salt lentils, drained, rinsed
  • 2 cups ‘90 second quick’ brown rice
  • Coriander, to garnish
  1. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add onion and carrot to the pan sauté for 1-2 minutes, or until just softened. Add chicken and spices and fry for 2-3 minutes or until fragrant.
  2. Add the spiced chicken, capsicum, tomatoes, eggplant, zucchini and lentils to a large roasting tray and mix well. Pour in 100mL of water, then cover tightly with tin foil and cook in the oven for 20 minutes or until chicken is cooked through and vegetables are tender.
  3. Meanwhile, heat microwave brown rice according to packet instructions.
  4. Serve curry with rice and garnish with coriander.

Tips

  • For a milder flavour, add a dollop of reduced fat Greek yoghurt to serve.

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