Here's Your Next Healthy Under-A-Fiver Lunch To Make For This Week
The Debrief: This month Gluten Free Rosie makes black lentil salad with chicken, plums and a creamy yoghurt korma dressing
Tinned lentils are a lunchtime life saver, ticking both the convenience and nutritional value box. As well as being a source of protein, they are low glycaemic index which mean they can help keep your blood sugars stable, hunger levels down and energy levels up.
This bulk, lunchbox lentil salad is teamed with juicy chicken strips, sweet plums and a creamy korma dressing to drizzle on just before serving.
The cucumber, celery and fresh herbs give the dish a wonderful lift, but feel free to add any other salad veggies you like (watercress would be delicious too).
Black lentil salad with chicken, plums and a creamy yoghurt korma dressing (3 portions).
1 large chicken breast (marinade for 10 minutes with 1 clove of crushed garlic, salt, pepper, and a dash of rapeseed oil)
1 tin of black or green lentils, drained
1 stick of celery
2 ripe plums (or 8 red grapes would be a good substitute)
1 lime, juiced
2 tbs capers
1 small handful of fresh mint, finely sliced
4 tbs natural yoghurt
2 tbs olive or rapeseed oil
1/2 tsp curry powder
1/2 tsp garam masala
1 tsp white wine vinegar
1 tsp Dijon Mustard
Lay a sheet of grease proof paper or cling film over the chicken breast on a flat surface. Use a flat-bottomed pan to give it a few really good bashes until an even thickness. This helps you to cook the chicken evenly throughout and keep it juicy.
Over a medium heat, sear the chicken for about 2 minutes on each side in a pan. Turn off the heat and place a lid or large heat-proof plate over the pan for 10 minutes, leaving the chicken to gently cook in its juices, and rest.
While this is cooking, halve and finely slice the plums, slice the celery and peel the strips of the cucumber using a vegetable peeler (stopping when you get near to its water centre).
Drain the lentils and toss in a large bowl with the chicken, plums, celery, cucumber, lime juice, capers and mint. Season with salt and pepper to taste. Drizzle over some creamy korma dressing just before eating each lunch portion.
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