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Ингредиенты
- 1/2 c. Plain nonfat yogurt
- 1/4 c. Minced onion
- 1 Tbsp. Grnd turmeric
- 2 Tbsp. Grated peeled gingerroot
- 2 tsp Paprika
- 1 tsp Grnd cumin
- 1/4 tsp Salt
- 1/4 tsp Grnd red pepper
- 4 x Cloves garlic
- 6 x Skinned boned chicken breast halves, (4-oz)
- 1 c. Dry lentils
- 1 Tbsp. Vegetable oil
- 1 1/2 c. Diced peeled Rome apple
- 1 c. Diced onion
- 2 Tbsp. Curry pwdr
- 1 c. Liquid removed canned chickpeas, (garbanzo beans)
- 1/4 tsp Salt
- 2 Tbsp. Minced fresh cilantro Vegetable cooking spray
- 3 c. Gourmet salad greens
Инструкции
- Place the first 9 ingredients in a food processor, and process till smooth.
- Pour mix into a large zip-top heavy-duty plastic bag. Add in chicken to bag, and seal. Marinate in refrigerator for 2 hrs, turning occasionally.
- Bring 3 c. water to a boil in a large saucepan while chicken marinates; add in lentils. Cover, reduce heat, and simmer 30 min or possibly till lentils are tender; drain well.
- Heat the oil in a large skillet over medium heat. Add in apple and onion; saute/fry 2 min. Add in curry pwdr; saute/fry 5 min. Reduce heat to low; add in lentils, chickpeas, and salt, and cook 5 min, stirring occasionally.
- Remove from heat; stir in cilantro, and let cold slightly. Cover and chill.
- Remove chicken from bag, reserving marinade. Prepare grill. Place chicken on grill rack coated with cooking spray, and grill 5 min on each side or possibly till the chicken is done, basting frequently with the reserved marinade. Cut each chicken breast half into 1/4-inch slices.
- Yield: 6servings (serving size: 1/2 c. salad greens, about 3/4 c. lentil mix, and 3 ounces chicken).
- NOTES : From Chef Michael Lomonaco of The "21" Club. Hey, big spender!
- Opened in 1929 as a speakeasy, "21" continues to attract New York's crem de about his solid American cuisine.
- Chef's note: "The chicken for this salad can be broiled if you prefer, but the smoky grilled version goes especially well with curried lentils and chickpeas." To serve, arrange salad greens on a serving platter. Spoon the lentil mix over greens, and top with sliced chicken.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 179g | |
| Recipe makes 6 servings | |
| Calories 274 | |
| Calories from Fat 43 | 16% |
| Total Fat 4.93g | 6% |
| Saturated Fat 0.97g | 4% |
| Trans Fat 0.07g | |
| Cholesterol 29mg | 10% |
| Sodium 359mg | 15% |
| Potassium 669mg | 19% |
| Total Carbs 35.5g | 9% |
| Dietary Fiber 13.4g | 45% |
| Sugars 3.1g | 2% |
| Protein 22.61g | 36% |
