Active Time: 20 MinsTotal Time45 Mins
Yield: Serves 4 (serving size: 1 chicken thigh, about 1 cup lentil dal, and 1/4 cup tomatoes)
This dinner offers a double-dose of turmeric and its active compound curcumin—some of the golden spice flavors the creamy lentil dal and some gives the chicken a jolt of peppery, earthy flavor. The chicken’s spice rub also contains fresh black pepper, which helps to “activate” the curcumin—and, thus, amp up curcumin’s anti-inflammatory powers. Between the lentils and the spinach, the comforting side of lentil dal provides lots of fiber, too.
Ingredients
- 2 tablespoons canola oil, divided
- 1 cup finely chopped onion
- 3garlic cloves, minced
- 1 1/2 teaspoons ground turmeric, divided
- 1/4 teaspoon ground red pepper
- 3 cups water
- 1 cup dried red lentils
- 2dried bay leaves
- 7/8 teaspoon kosher salt, divided
- 5 ounces fresh baby spinach
- 3/4 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon dried ground ginger
- 4(4-oz.) skinless, boneless chicken thighs
- 1 cup halved cherry tomatoes
Nutritional Information
- Calories 403
- Fat 12g
- Satfat 1g
- Unsatfat 10g
- Protein 38g
- Carbohydrate 36g
- Fiber 9g
- Sugars 4g
- Added sugars 0g
- Sodium 555mg
- Calcium 8% DV
- Potassium 13% DV
- Calories 403
- Fat 12g
- Satfat 1g
- Unsatfat 10g
- Protein 38g
- Carbohydrate 36g
- Fiber 9g
- Sugars 4g
- Added sugars 0g
- Sodium 555mg
- Calcium 8% DV
- Potassium 13% DV
How to Make It
Step 1
Heat a large saucepan over medium heat. Add 1 1/2 tablespoons oil; swirl to coat. Add onion; cook 3 minutes, stirring occasionally. Add garlic; cook 2 minutes, stirring frequently. Add 1 teaspoon turmeric and red pepper; cook 30 seconds, stirring constantly. Stir in water, lentils, and bay leaves; bring to a boil. Reduce heat, and simmer until thick and creamy, about 25 minutes. Discard bay leaves. Stir in 1/2 teaspoon plus 1/8 teaspoon salt. Gradually add spinach, stirring until spinach wilts.
Step 2
Meanwhile, combine remaining 1/2 teaspoon turmeric, remaining 1/4 teaspoon salt, cumin, coriander, black pepper, and ginger. Sprinkle evenly over both sides of chicken thighs. Heat a large skillet over medium-high heat. Add remaining 1 1/2 teaspoons oil; swirl to coat. Add chicken to pan; cook 5 minutes on each side or until done. Serve chicken with lentil dal and tomatoes.
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