Brimming with flavour, this dish is delicious served with a jacket potato to soak up the juices. Remove the skin from the chicken portions and the rind from the bacon and you'll have a low-fat meal, packed with protein, fibre, vitamins and minerals.
Method
- Prepare the lentils as instructed on the packet.
- Blanch the broccoli in a pan of boiling water for 2 minutes. Drain and plunge into cold water to retain its colour and keep it firm. Set aside.
- To make the dressing, use a pestle and mortar, or a heavy bowl and a rolling pin, to pound the garlic and salt until creamy. Add the mustard* and mix well. Add the vinegar and whisk with a fork, then add 3 tbsp oil. Whisk again and set aside.
- Dry fry the bacon until crisp and set aside. Clean the frying pan and heat the oil. Fry the onion until soft, then add the chicken. When the chicken is almost cooked, return the bacon to the pan and add the lentils and broccoli with the dressing. Warm through.
Serves: 4
Time: 1 hour 10 minutes
Freeze any spare food in portion sizes - then just defrost what you need.
*Allergy advice
Some brands of mustard powder may contain wheat.
Ingredients
- 125g Puy lentils
- 225g broccoli, cut into small florets
- 1 large garlic clove
- 1 level tsp course sea salt
- 1 level tsp mustard powder
- 2 tblsp balsamic vinegar
- 4 tblsp olive oil
- 150g rindless smoked back bacon
- 300g chicken - thighs are cheaper and tastier - chopped into small pieces
