Chicken Dhansak Recipe for Slimming World
If you’re a fan of flavorful, hearty dishes that fit into a healthy lifestyle, then Chicken Dhansak is a perfect choice for your Slimming World plan. This vibrant and delicious dish combines tender chicken with a rich blend of lentils, spices, and vegetables. Not only is it a comforting meal, but it’s also packed with nutrients, making it a great option for anyone looking to maintain a balanced diet while enjoying their food. Let’s dive into this delicious recipe that fits perfectly into your Slimming World routine.
What is Chicken Dhansak?
Chicken Dhansak is a classic dish from the Parsi cuisine of India. It’s known for its combination of chicken, lentils, and vegetables cooked in a rich, spicy sauce. Traditionally, it’s served with rice, but for a healthier version suitable for Slimming World, you can make a few adjustments without sacrificing taste.
The dish is a balanced mix of protein from the chicken and lentils, along with the richness of tomatoes and spices that elevate the flavor profile. It’s also a great source of fiber, making it a filling and nutritious meal.
Ingredients for Chicken Dhansak (Slimming World Friendly)
To keep this dish in line with Slimming World’s healthy eating principles, we’ll use ingredients that are low in fat, high in protein, and full of flavor:
- Skinless chicken breast – Lean protein to help build and repair muscles.
- Lentils – A good source of fiber and a filling base for the curry.
- Onions – For flavor and texture.
- Garlic and ginger – Classic aromatics that add depth to the dish.
- Tomatoes – Fresh or canned, they provide a rich base for the sauce.
- Spices – Ground turmeric, cumin, coriander, cinnamon, and garam masala give the dish its signature flavor.
- Vegetables – Such as carrots, spinach, or bell peppers, adding color and nutritional value.
- Zero-calorie cooking spray – To sauté the ingredients without using excess oil.
How to Make Chicken Dhansak for Slimming World
Prepare the Ingredients
Start by chopping the chicken into bite-sized pieces and set it aside. Finely chop the onions, garlic, and ginger. If you’re using fresh vegetables like carrots or bell peppers, chop them into small pieces as well.
Cook the Lentils
In a large pot, add the lentils and enough water to cover them. Bring to a boil and then simmer for about 20-25 minutes or until the lentils are soft. Drain and set aside.
Sauté the Aromatics
In a large non-stick pan, heat a little zero-calorie cooking spray. Add the chopped onions, garlic, and ginger. Sauté over medium heat until the onions become soft and translucent.
Add the Chicken
Add the chicken pieces to the pan and Chicken Dhansak Recipe for Slimming World cook until they are browned on all sides. Stir in the spices—turmeric, cumin, coriander, cinnamon, and garam masala—and cook for another 2-3 minutes. This will allow the spices to release their flavors and coat the chicken nicely.
Add Tomatoes and Vegetables
Next, add the chopped tomatoes and vegetables to the pan. Stir everything together and let the mixture simmer for another 10-15 minutes, allowing the chicken to cook through and the vegetables to soften.
Combine with Lentils
Once the chicken and vegetables are cooked, add the cooked lentils to the pan. Stir everything together, adding a little water if necessary to achieve your desired consistency. Let the curry simmer for another 5-10 minutes, allowing all the flavors to meld together.
Garnish and Serve
Once the Chicken Dhansak is ready, garnish with fresh cilantro if desired and serve. You can enjoy this dish on its own or with a portion of Slimming World-friendly rice or cauliflower rice for a low-carb option.
Health Benefits of Chicken Dhansak
Chicken Dhansak is a great meal choice for those following a healthy eating plan. Here’s why:
- Protein-Rich: The chicken provides lean protein, essential for muscle repair and growth.
- High in Fiber: Lentils are a great source of fiber, which aids digestion and helps keep you full for longer.
- Low in Fat: By using skinless chicken and minimal oil, this recipe is low in fat, making it perfect for anyone trying to lose weight.
- Packed with Veggies: The added vegetables boost the nutrient content, offering vitamins and minerals essential for overall health.
Tips for Making Your Chicken Dhansak Even Healthier
- Control the Spice: Adjust the spices based on your taste preferences. If you prefer a milder dish, reduce the amount of chili powder or use a milder garam masala.
- Add More Veggies: Feel free to add more vegetables like spinach, zucchini, or peas to make the dish even more nutritious.
- Serve with Cauliflower Rice: For a low-carb version, swap traditional rice for cauliflower rice, which is much lower in calories and carbs.
FAQs
Can I make Chicken Dhansak in advance?
Yes, Chicken Dhansak can be made in advance and stored in the refrigerator for up to 3 days. The flavors actually improve after a day or two.
Is Chicken Dhansak suitable for freezing?
Absolutely! You can freeze Chicken Dhansak for up to 3 months. Just make sure to cool it down completely before transferring it to an airtight container.
Can I use chicken thighs instead of breasts?
Yes, you can use chicken thighs if you prefer, but make sure to remove the skin to keep the recipe Slimming World friendly.
How many SYNS is Chicken Dhansak on Slimming World?
This Chicken Dhansak recipe is free of SYNS if you use skinless chicken and minimal oil, making it a great choice for Slimming World members. Be sure to check your ingredients for any hidden SYNS if you use pre-made products.
This Chicken Dhansak recipe is not only delicious but also aligns with your Slimming World goals. With its perfect balance of protein, fiber, and veggies, it’s an excellent choice for a healthy, satisfying meal. Enjoy!
