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Smart Chicken and Dal
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Smart Chicken and Dal

Smart Chicken and Dal

with Frizzled Shallots

Tonight's dinner is warming, comforting and deliciously wholesome! Juicy chicken breasts are seared in our Dal Spice Blend, then baked to perfection before joining creamy dal curry. A generous sprinkling of frizzled shallots to finish adds texture and mind-blowing flavour!

Tags:
Carb Smart
Calorie Smart
Allergens:
Milk
Soy

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time40 minutes
DifficultyMedium

Ingredients

serving amount

2 unit

Chicken Breasts

1 tbsp

Dal Spice Blend

½ cup

Red Lentils

¼ cup

Tikka Sauce

(Contains Milk)

50 g

Shallot

56 g

Baby Spinach

7 g

Cilantro

1 tbsp

Chicken Stock Powder

(Contains Soy)

2 tbsp

Ginger-Garlic Puree

170 g

Carrot

Not included in your delivery

1 tbsp

Oil*

1 tbsp

Unsalted Butter*

(Contains Milk)

0.13 tsp

Salt*

0.13 tsp

Pepper*

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Nutrition Values

Calories580 kcal
Fat20 g
Saturated Fat6 g
Carbohydrate48 g
Sugar11 g
Dietary Fiber12 g
Protein54 g
Cholesterol140 mg
Sodium1110 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Large Non-Stick Pan
Paper Towel
Measuring Spoons
Medium Bowl
Peeler
Measuring Cups
Baking Sheet

Instructions

Make frizzled shallots
1

Before starting, preheat the oven to 450˚F. Wash and dry all produce. Heat a large non-stick pan over medium heat.While the pan heats, peel, then halve shallot lengthwise. Cut crosswise into 1/8-inch slices.When the pan is hot, add 1 tbsp oil (dbl for 4 ppl), then shallots. Cook, stirring occasionally, until shallots are golden-brown and smaller pieces are somewhat crisp, 5-8 min. (NOTE: Keep your eye on shallots so they don't burn! If smaller pieces are at risk of burning, reduce heat to medium-low. Shallots will crisp up a little more while cooling.)Remove the pan from heat. Transfer shallots to a paper towel-lined plate, reserving any oil in the pan. Sprinkle a pinch of salt over shallots.

Prep
2

Meanwhile, add lentils and 1 3/4 cups warm water (dbl for 4 ppl) to a medium bowl. Set aside to soak.Peel, then quarter carrot lengthwise. Cut carrot into 1/4-inch quarter-moons.Roughly chop spinach.Roughly chop cilantro.

Cook chicken
3

Pat chicken dry with paper towels. Season with salt, pepper and half the Dal Spice Blend.When shallots are done, return the same pan(from step 1) to medium.Add 1/2 tbsp butter (dbl for 4 ppl), then swirl the pan until melted.Add chicken. Pan-fry until golden-brown, 1-2 min per side. Transfer chicken to an unlined baking sheet. Roast in the top of the oven until cooked through, 10-12 min.**

Start dal
4

Return the same pan to medium.When hot, add 1/2 tbsp butter (dbl for 4 ppl), then carrots. Cook, stirring occasionally, until softened slightly, 1-2 min. Add ginger-garlic puree, half the tikka sauce (use all for 4 ppl) and remaining Dal Spice Blend. Cook, stirring often, until fragrant, 30 sec.Add stock powder and lentils with soaking water. Cover, then bring to a boil over high, stirring occasionally.

Finish dal
5

Once boiling, reduce heat to medium. Cook, still covered, stirring occasionally, until lentils are soft and creamy and carrots are tender, 14-16 min. (TIP: If dal reduces too quickly, add more water, 1/4 cup water at a time.)Add spinach and half the cilantro. Stir until spinach wilts, 1 min. Season with salt and pepper, to taste.

Finish and serve
6

Thinly slice chicken.Divide dal between plates. Top with chicken. Sprinkle frizzled shallots and remaining cilantro over top.

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