Summer Salad Series Part 2 – Tandoori Chicken and Lentil Salad

Lentils are a great source of soluble fibre, making them beneficial for lowering cholesterol and preventing heart disease. They also pack a mighty protein punch and are high in folate, manganese, iron and phosphorus. They are an easy, cost-effective way to bulk out meals and they soak up any flavours you put them with.

Serves 2-3 large eaters or you can serve with wholemeal wraps or pitas to make it go further.
Time in the kitchen: 20-30 minutes

400g chicken breast, sliced

2 heaped teaspoons of Patak’s Tandoori Paste

Olive oil

½ red onion, finely sliced

1 fresh red chilli, finely sliced (optional)

1 teaspoon mustard seeds

1 teaspoon cumin seeds

1 can brown lentils, drained

A splash of red wine vinegar

½ of a cos lettuce (about 4 cups), roughly chopped

1 courgette, peeled into ribbons

2 carrots, peeled into ribbons

1 good handful coriander (optional but I think it makes the salad)

1 lemon, cut into wedges

Feta cheese to serve (optional)

Salt and pepper to taste


Dressing

Juice of 1 lemon

4-5 tbsp unsweetened yoghurt

1 heaped teaspoon of chutney (mango or fruit chutney work best)

Step 1

In a bowl, combine the chicken and tandoori paste until the chicken is well coated. Heat a dash of olive oil in a frying pan on a high heat and cook chicken for 4-5 minutes, until the juices run clear. Remove the chicken from the pan and set aside.

Step 2

Return the pan to the heat and add a little more oil, the mustard and cumin seeds followed by the onion and half of the chilli. Fry for a minute before adding the lentils, red wine vinegar and salt and pepper. Heat through and set aside.

Step 3

Place dressing ingredients in a bowl and combine well. To assemble the salad, place lettuce, carrot and courgette on a large platter with the lentils and chicken. Spoon the dressing over the salad and top with extra chilli, feta cheese, coriander and lemon.

Tips:

  • I served this as it is but you could have it with wholemeal pitas or wraps if you need to make it go further.
  • This photo actually uses beef as I didn’t have any chicken in the freezer but either works well, as does tofu for a vegetarian option.

 

 

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