Spinach and Lentil or Chicken Dhansak

Spinach and Lentil or Chicken Dhansak Ingredients

10 ml 2 tsp sunflower oil	pn Chili powder.
1 lg Onion peeled and chopped.	100 g 3,5 oz red lentils.
2 Cloves garlic, crushed.	5 Tomatoes skinned and chopped
1 Green chili de-seeded and	300 ml 0,5 pt water.
Finely chopped.	450 g 1 lb fresh spinach, washed,
75 ml 1,5 tsp ground cumin.	Or frozen spinach.
5 ml 1 tsp ground coriander.	lg Handful of coriander
5 ml 1 tsp garam marsala.	Chopped
4 Cardamoms, crushed.	sm Handful of mint, chopped.
5 ml 1 tsp ground turmeric.	Ground black pepper.

Instructions for Spinach and Lentil or Chicken Dhansak

Heat the oil in a large flame proof casserole and gently cook the onions for 10 minutes or until brown. Add the garlic, chili and spices and cook for a further 2 minutes. Stir in the lentils, tomatoes and water and simmer for 30 minutes stirring occasionally to prevent the mixture from sticking. Add the spinach, coriander, mint and black pepper and simmer for a further 10 minutes. 167 calories 699 kj 11,4 g protein 24,7 g carbohydrate of which 5,5 g sugar 3,7 g fat of which 0,3 g saturates. 0,1 g sodium 4,8 g dietary fibre. VARIATION. CHICKEN DHANSAK. Add one small chicken breast per person. Brown the chicken breasts and add at the same time as the lentils. 283 calories 1184 kj 33,2 g protein 24,7 g carbohydrate of which 5,5 g sugars. 6,9 g fat of which 1,4 g saturates. 0,2 g sodium 4,8 g dietary fibre. From Geminis MASSIVE MealMaster collection at www.synapse.com/~gemini

Main Ingredient: ChickenCuisine: Uncategorized

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