Saturday, October 17, 2009

Moroccan-style chicken with lentils


Lesley Waters’ rich chicken dish has vibrant North African flavours and goes fantastically with rice or couscous

Preparation time 20 mins
Cook time min 1 hr 40 mins
Freezable
Super healthy


Ingredients - Serves 2 adults and 2-3 children
2 tbsp olive oil
8 skinless boneless chicken thighs
2 garlic cloves , crushed
1 tbsp ground cumin
1 tbsp ground coriander seeds
1 tbsp sweet paprika
1 large onion , finely sliced
50g split red lentils
400g can chopped tomato
1 tbsp tomato ketchup
700ml chicken stock
1 cinnamon stick
200g whole dried apricots
handful mint leaves, to serve (optional)

Method
1. Heat oven to 180C/fan 160C/gas 4. Rub 1 tbsp olive oil into the chicken thighs. Mix the garlic, cumin, coriander and paprika together, then rub all over the chicken thighs on both sides.

2. Heat a large flameproof casserole, add the chicken thighs and cook over a medium heat for 5 mins until golden on both sides. You might need to do this in 2 batches, depending on the size of the casserole. Set the chicken aside. Turn down the heat, add the remaining oil and fry the onion for 5 mins until softened.

3. Stir in the rest of the ingredients, apart from the mint and bring to the boil. Place the chicken thighs on top and pour in any juices. Cover and cook for 1½ hrs, until the meat is tender and the sauce thickened. Can be cooled and frozen at this stage for up to 1 month. Defrost thoroughly in the fridge, then gently warm through. Scatter with fresh mint leaves and serve with couscous or rice.

Nutrition Per serving
461 kcalories, protein 48g, carbohydrate 40g, fat 13 g, saturated fat 3g, fibre 6g, salt 1.45 g

Recipe from Good Food magazine, January 2006.

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