Chicken Dhansak Curry

A traditional high-protein Indian curry made with chicken thighs, red split lentils, and spices served over wholegrain rice.

Healthy Chicken High Protein Curry Low Gi

Estimated Nutrition

Calories

457

kcal / serving

1828 kcal total

Carbs

59.5g

per serving

238 g total

Fat

8.5g

per serving

34 g total

Protein

35.6g

per serving

142.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

150

Natural Yogurt

Fat-free

GrainsCereals

200

Wholegrain Rice

Long grain

LegumesPulses

100

Red Split Lentil

Dried, rinsed and drained

Liquids

600

Chicken Stock

Made with 1 stock cube

Meat

piece

Chicken Thigh

Boned, skinned and all visible fat removed

NutsSeeds

clove

Garlic

Crushed

tsp

Garam Masala

0.5

tsp

Chili Powder

Hot

piece

Bay Leaf

tbsp

Coriander

Roughly chopped fresh leaves

OilsFats

spray

Cooking Spray

Low-calorie

Vegetables

piece

Onion

Finely chopped

Ginger

Finely grated

400

Tomato

Tinned, chopped

Method

Season the curry to taste and serve with rice, yoghurt, and coriander.

Cook the rice in boiling water for 25 minutes before the curry is finished.

Simmer gently for 35 minutes until the chicken is tender and lentils have broken down.

Halve the chicken thighs and add them to the pan for two minutes.

Add tomatoes, 600ml chicken stock, lentils, and bay leaves to the pan.

Stir in garlic, ginger, garam masala, and chilli powder for several seconds.

Spray a pan with oil and cook chopped onions over medium heat for five minutes until softened.