Chicken with lentils and chorizo
Chicken and spicy chorizo sausage combine well with vegetables and lentils, which are naturally low in fat and a good source of fibre, to create this hearty and flavourful pan-fry. Serve with a green salad to round out the meal.
125 grams (4 oz) chorizo sausage, skinned and thinly sliced
1 red onion, finely chopped
1 garlic clove, crushed
1 celery stalk, finely chopped
300 grams (10 oz) skinless boneless chicken breasts, thinly sliced
1 red pepper, deseeded and sliced
1 1⁄4 cups French green lentils
1 cup dry white wine1 cup diluted salt-reduced or homemade chicken stock, hot
2 tablespoons chopped fresh flat-leaf parsley
1.Heat a non-stick frying pan over a medium heat, add the chorizo sausage, red onion, garlic and celery and cook for about 5 minutes until the onion is beginning to soften.
2.Add the chicken pieces and red pepper to the pan and cook for about 4 minutes until the chicken is coloured all over.
3.Stir in the lentils, wine and stock. Bring to a boil, then reduce the heat, cover and cook gently for about 30 minutes until the lentils are tender, stirring occasionally. Season to taste and serve sprinkled with chopped parsley.
Cook’s tip• French green lentils are tiny, grey-green lentils. They have a distinctive flavour and hold their shape and colour when cooked. But if they are not available, you can use any other green or brown lentils.
Serves 4
Preparation time 20 minutes
Cooking time 40 minutes
Each serving
29.5 g protein • 10 g fat of which 4 g saturates • 16.5 g carbohydrate • 5 g fibre • 322 Calories
