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Braised chicken with spinach and lentils

Serves 4

This braised chicken with spinach and lentils recipe is low in fat and high in protein and fibre.

Ingredients

  • 1 1/2 tablespoons olive oil
  • 4 x 170g chicken breast fillets, cut into 3cm cubes
  • 1 red onion, finely chopped
  • 1 celery stalk, finely chopped, plus 1 tablespoon chopped celery leaves
  • 2 garlic cloves, finely chopped
  • 2 teaspoons chopped thyme leaves
  • 1 cup (250ml) Massel salt reduced chicken style liquid stock
  • 120g baby spinach leaves
  • 2 x 400g cans brown lentils, rinsed, drained
  • 4 crusty bread rolls, to serve

Cooking instructions

Step 1

Heat oil in a deep frypan over medium-high heat. In 2 batches, add chicken and brown all over for 3-4 minutes. Remove from the pan and set aside.


Step 2
Reduce heat to medium, add onion, celery stalk, garlic and thyme, then season. Cook for 5 minutes, stirring, until vegetables soften. Return chicken to pan with stock, bring to the boil, then cover and simmer over low heat for 10 minutes or until chicken is cooked.

Step 3
Stir in spinach, celery leaves and lentils, then cook for 3-4 minutes until spinach is wilted and lentils are warmed through. Serve with crusty bread.

Nutritional Information:

Main meal: Braised chicken with spinach and lentils

Serves per recipe

4

Average quantity per serve (g)

600g

 

 

Criteria

Recipe (per serve)

Analysis

Energy (kJ)

 

2500kJ

 

Total CHO (g)

27 - 63g of total carbohydrate per serve

53g

Good

CHO exchange

2-4 exchanges per serve

3.5

Good

Total fat (g)       

<25g of total fat per serve

13g

Good

Saturated fat (g)

<28per cent of total fat (or ≤35per cent for lean meat options including red meat, poultry and fish). If total fat ≤ 5g no need to consider

 2.5g (19per cent total fat)

Good

Fibre (g)

At least 5g

14g

Good

Sodium (g)

No more than 450mg per serve

655mg

Slightly too high

 

 

Recipe provided by taste.com.au

Braised chicken with spinach and lentils

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