Monday High Protein Dinner: Chicken and Lentil Curry Recipe
Chicken and lentils in a fragrant curry is the kind of Monday dinner you batch cook and eat happily for three days. Double protein, deep flavor.
Ingredients
Main ingredients
- boneless skinless chicken thighs 1.5 lbs
- dry brown lentils 1 cup
- yellow onion 1 pieces
- carrot 2 pieces
- garlic cloves 4 cloves
- tomato paste 3 tbsp
- low-sodium chicken broth 3 cups
Seasonings/Sauce
- olive oil 2 tbsp
- curry powder 2 tbsp
- ground cumin 1 tsp
- ground coriander 1 tsp
- kosher salt 1.25 tsp
- black pepper 0.5 tsp
Nutrition summary
Carbohydrates
32 g
34%
Protein
28 g
29%
Fat
13 g
31%
Cooking steps
-
1
Heat olive oil in a large pot over medium-high heat. Add diced onion and carrot, sauté for 4-5 minutes until softened.
-
2
Stir in minced garlic and cook for 1 minute, lowering heat to medium to prevent burning.
-
3
Add curry powder, cumin, and coriander. Stir constantly for 1 minute to toast spices and release aroma.
-
4
Add chicken thighs, season with salt and pepper. Sear until just golden, 3–4 minutes per side, without crowding the pot.
-
5
Stir in lentils and tomato paste, then pour in chicken broth. Bring to a boil, skim foam, reduce to low, cover, and simmer for 35–40 minutes until lentils are tender and chicken is cooked through.
-
6
Remove lid for last 10 minutes to concentrate flavors and reduce excess moisture. Adjust seasoning as needed.
-
7
Shred or chop chicken pieces and gently stir into lentils, simmer 2 minutes more to meld flavors. Serve hot.
Personalized Q&A
Q. What's the key ingredient in this recipe?
The standout ingredients here are boneless skinless chicken thighs and dry brown lentils. Together, they create a double protein foundation that defines both the heartiness and nutrition of the dish. Chicken supplies rich umami and juicy texture, while lentils deliver earthy notes and extra protein.
Q. How do I keep the chicken juicy and prevent overcooking?
Sear the chicken thighs for only 3–4 minutes per side and then simmer them gently in the curry mixture. Cover the pot and keep heat low during the simmering step; this ensures the chicken cooks through without drying out. Finally, shred or chop the chicken just before serving to preserve moisture.
Q. What's the role of spice heat control in this curry?
Toasting curry powder, cumin, and coriander for one minute over medium heat intensely blooms their aroma without risk of burning. This step is key for deep flavor. Avoid high heat or lengthy toasting, which can introduce bitterness; use medium heat and stir constantly.
Q. How many calories and how much protein are in each serving?
Each serving provides 380 kcal and 28g of protein. The protein-to-carb ratio is strong, with 29% of calories from protein and 34% from carbs. This makes it ideal for those seeking a high protein meal that also delivers balanced nutrition.
Q. Why does the recipe qualify as Mediterranean and diabetic friendly?
Olive oil, lentils, vegetables, and chicken are core Mediterranean diet staples and drive the healthy focus of this curry. With carbs at 32g per serving (well below typical diabetic-friendly thresholds) and no processed carbs, the recipe matches diabetic-friendly criteria supported by the nutrition breakdown.
