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Pan-Fried Chicken
Under 600 calories
Low Salt
Pan-Fried Chicken

with Spiced Creamy Lentils

25 min
Difficulty: 2/3
Fusion

We're so used to seeing lentils dried or in tins that it only occurred to us the other day to wonder what a lentil plant looks like. The answer; not dissimilar to a pea plant, but bushier. Here we've put these lovely legumes in a spicy, creamy sauce which pairs perfectly with pan-fried chicken. Beautiful!

Allergens

Milk

Utensils

Medium Saucepan
Sieve
Rolling Pin
Cling Film
Plate
Chopping Board
Knife
Grill Pan

Tags

Under 600 calories
Low Salt
Ingredients
Carrot

Carrot

1

Leek

Leek

1

Red Bullet Chilli

Red Bullet Chilli

0.5

Thyme

Thyme

0.5

Sage

Sage

0.5

Chicken Fillet

Chicken Fillet

2

Brown Lentils

Brown Lentils

1

Chicken Stock Powder

Chicken Stock Powder

1

Creme Fraiche

Creme Fraiche

75

Preparation
1
PREP

Trim the carrot, then quarter lengthways (no need to peel). Chop widthways into small pieces. Trim the root and the dark green leafy part from the leek. Slice into rounds about 0.5 cm thick. Halve the chilli lengthways, remove the seeds then finely chop.

2
Prep the Herbs

Pick both the thyme leaves and the sage leaves from their stalks (discard the stalks from both herbs.) Roughly chop the sage leaves.

3
Cook the Veggies

Heat a splash of oil in a large saucepan over medium heat. Add the carrot, leek, a pinch of chilli (add more or less depending on how much you like spice!), all of the thyme and sage. Season with salt and cook gently until soft, 7-8 mins, stirring occasionally. TIP: Turn the heat down if the ingredients start to brown.

4
Fry the Chicken

Meanwhile, place each chicken breast between two sheets of clingfilm. Whack with the bottom of a saucepan or a rolling pin until just under 1cm thick all over. Heat a splash of oil in a frying pan on medium-high heat. Season both sides of the chicken with salt and pepper, then lay in your pan. Cook for around 5-6 mins on each side. IMPORTANT: The chicken is cooked when no longer pink in the middle.

5
Add the Lentils

While the chicken cooks, drain and rinse the lentils in a sieve. Once the veggies are soft, add the lentils along with a splash of water, the stock powder and the crème fraîche. Stir well to dissolve the stock powder, bring to the boil and then remove from the heat. Season to taste with salt and pepper if needed. Add more chilli if you want it spicier!

6
Serve

Spoon the spiced creamy lentils onto your plates and top with the pan-fried chicken. Enjoy!

Nutrition per serving

1674

kJ

Energy (kJ)

400

kcal

Energy (kcal)

16

g

Fat

6

g

of which saturates

20

g

Carbohydrate

7

g

of which sugars

47

g

Protein

1.11

g

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