I am
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.

You might also be interested in

6 delicious and healthy soups

6 delicious and healthy soups

6 delicious and healthy soups

These healthy soup recipes are packed full of goodness but they also pack a punch when it comes to flavour....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

30 minutes

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

These recipes prove that comfort food doesn't have to be bad for you....

test page

test page

test page

test page...

Apple and cinnamon muffins

Apple and cinnamon muffins

Apple and cinnamon muffins

30 minutes

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Apple oat cookies

Apple oat cookies

Apple oat cookies

15 minutes
Serves Makes 10 cookies (1 serve = 1 cookie)

Research Directory

Research Directory

More Australians die of Heart Disease than any other cause.

More Australians die of Heart Disease than any other cause.

More Australians die of Heart Disease than any other cause.

And the heartache lasts a lifetime. But you can help the Heart Foundation fund life-saving research to keep more families together....

Heart Health Check Toolkit

Heart Health Check Toolkit

Moroccan chickpea tagine

Moroccan chickpea tagine

25-40 minutes
Serves 4

Heart conditions in women

Heart conditions in women

Heart conditions in women

Like men, women can be diagnosed with a range of heart conditions....

Pumpkin falafel wraps

Pumpkin falafel wraps

Pumpkin falafel wraps

10 minutes
Serves Serves 4 (as a main meal)

For professionals: Guidelines for acute rheumatic fever and rheumatic heart disease

For professionals: Guidelines for acute rheumatic fever and rheumatic heart disease

Australian  guidelines  for  prevention, diagnosis and  management of  acute  rheumatic  fever and  rheumatic  heart  disease ...

Our supporters 

Our supporters 

Our supporters 

Working together to save Australian hearts...

Fats, oils and heart health

Fats, oils and heart health

Fats, oils and heart health

Get the right balance of healthy fats in your diet ...

Is salt bad for your heart?

Is salt bad for your heart?

Is salt bad for your heart?

Most Australians are eating more than the recommended amounts and this can cause health problems....

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

One of the most powerful ways to help support a future without heart disease is to include a gift to the Heart Foundation in your Will...

3 Minute Research Competition Terms & Conditions

3 Minute Research Competition Terms & Conditions

Sodium and salt converter

Sodium and salt converter

Convert the sodium listed on food products into grams of salt or vice versa. ...

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

Should population-based CVD risk assessment models make way for individualised risk prediction techniques?...

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Explore our guide for driving and heart attack recovery. ...

Nutrition after a heart attack

Nutrition after a heart attack

Nutrition after a heart attack

Discover key information on heart-healthy eating and drinking....

Kid-friendly lentil stew

Kid-friendly lentil stew

30 minutes
Serves 4

WEBINAR | Navigating the latest updates on CVD prevention

WEBINAR | Navigating the latest updates on CVD prevention

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Discover more about our various funding programs, requirements, and application dates now....

Taking your medicines

Taking your medicines

Taking your medicines

There are many medicines that treat heart attack, angina, high blood pressure, high cholesterol and other heart conditions....

Heart failure resources for patients

Heart failure resources for patients

Educate your patients on everything they need to know about heart failure and managing their condition ...

Romesco Sauce

Romesco Sauce

Romesco Sauce

Serves Makes 350g | (Serves 8 – about 2 tablespoons - 44g)

Action Plans

Action Plans

Action Plans

Recovery is a long journey, so having a plan makes a huge difference. Using an action plan gives you a step-by-step guide to improving your lifestyle....

Mighty mango smoothie

Mighty mango smoothie

Mighty mango smoothie

What is heart disease?

What is heart disease?

What is heart disease?

Heart disease is the broad term for conditions that affect the structure and function of the heart muscle. ...

Heart failure clinical resources

Heart failure clinical resources

Resources and clinical information for health professionals...

Asian (Chilli, soy and sesame) dressing

Asian (Chilli, soy and sesame) dressing

Asian (Chilli, soy and sesame) dressing

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Check out our recipe categories to find your next heart healthy meal....

What is heart failure?

What is heart failure?

What is heart failure?

Heart failure is a condition where your heart isn’t pumping as well as it should be....

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Media Release 20 October 2020...