Madras Chicken and Red Lentil Bowl

Designed to be low insulin response, low GI and high protein. Great for cutting in the gym. 4 portions worth of ingredients. Each portion has around 750-850 kcals.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

1. Cut chicken into 2-3 cm chunks. Toss with 1tbsp olive oil and some salt and pepper. 2. Sear the chicken in a skillet/pan for 2-3 minutes on high to colour - no need to cook through. 3. Transfer to the air fryer/oven and cook the chicken for a further 6-8 minutes such that it is fully cooked. Internal temp should be 74C. Rest it for 5 mins and proceed with other steps. 4. Rinse and cook the lentils (simmer for 12-15 minutes). 5. In a large pot, heat 3 tbsp oil on medium. Use this to soften the onions (which you should chop finely). This will take 6-8 mins. In the meantime mince garlic and ginger. Once 6-8 mins is done, add the minced garlic and ginger and cook until aromatic. 6. Add madras paste and fry for 30 seconds - 1 minute. 7. Add 800g canned chopped tomatoes and simmer for 8-10 minutes to thicken (a bit - up to you how much). 8. Fold the lentils in and the chicken and any resting juices. Add Kashmiri chilli powder to taste.