Chicken and Lentil Chilli

Chicken and Lentil Chilli

Ready in 40 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, October 15, 2017.
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with Guacamole and Coriander

Ingredients

CHICKEN AND LENTIL CHILLI

  • 1 teaspoon oil, for cooking (or use spray oil)
  • 1 brown onion, finely diced
  • 1 carrot, grated
  • 2 tablespoons chilli spice mix
  • 2 cloves garlic, minced or finely chopped
  • Pinch of chilli flakes/powder or cayenne powder (optional)
  • 550g lean ground chicken breast
  • 1½ cups chicken stock
  • 100g split red lentils
  • ¼ cup water
  • 1 can chopped tomatoes
  • ½ tub tomato paste
  • ¾ teaspoon salt
  • 1½ teaspoons soy sauce
  • 1 teaspoon runny honey
  • ½ teaspoon vinegar (e.g. red wine, white wine, cider)

GUACAMOLE

  • 1 avocado
  • 2 teaspoons lemon juice
  • ½ clove garlic, minced

TO SERVE

  • 1 capsicum
  • 1 tomato
  • ½ cos lettuce
  • 2-3 tablespoons coriander leaves and stalks
  • ½ lemon

Steps

  1. Heat oil in a large fry-pan on medium-high heat. Cook onion and carrot with a pinch of salt for 3-4 minutes, until starting to soften, stirring regularly. Add chilli spice mix, garlic and chilli/ cayenne (if using) and cook a further 30 seconds, until fragrant.
  2. Add chicken and a pinch of salt and cook for about 3 minutes, breaking meat up with a wooden spoon, until nearly cooked through. Stir through stock, lentils, water, canned tomatoes, tomato paste, salt, soy sauce, honey and vinegar. Bring to a simmer. Reduce heat to low and simmer for 20-22 minutes, stirring occasionally, until lentils are cooked through. If mixture is looking dry, add ¼-½ cup more water. Season to taste with salt and pepper.
  3. While chilli is simmering, prepare the sides. To prepare avocado, cut in half lengthways and twist halves to separate. Remove stone using a spoon and scoop out flesh. Mash avocado flesh in a small bowl with lemon juice and garlic. Season to taste with salt and pepper and set aside.
  4. Remove core and seeds from capsicum and dice 1cm; dice tomato 1cm; thinly slice lettuce; chop coriander leaves and stalks; cut lemon into wedges. Set all aside to serve.
  5. To serve, spoon chicken and lentil chilli into bowls. Top with capsicum, tomato, lettuce and a dollop of guacamole. Garnish with coriander and squeeze over a wedge of lemon just before eating.

Nutritional Information

Energy 1780 kj
425 kcal
Protein 42.0g
Carbohydrate 22.7g
Fat 16.5g