My Blue Kitchen

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Mediterranean Chicken & Lentils

I used to make this lentil and tomato sauce served over bow-tie pasta.  It was delicious and became a family favorite, but, thanks to the quarantine I need to loose about 25 pounds.  Bummer.  I’ve re-worked the recipe with an aim toward lean protein with lots of flavor.  Lentils are low in calories, rich in iron, an excellent source of protein and contain less carbs than pasta or rice.   The Middle Eastern seasonings are snappy and far from boring.

The Stuff You Need:

For two people:

1 or 2 Chicken thighs for each person*

1/2 Cup Red Lentils**

1 Bay leaf

1/2 Cup diced Onion

1 Tablespoon Olive oil

1 small clove Garlic, minced

1 teaspoon ground Cumin

1/2 teaspoon ground Coriander

1 Tablespoon Lemon Juice

2 Tablespoons chopped Sun-dried Tomato, in oil***

7 Ounces quartered  Artichoke Hearts

1/8 teaspoon crushed Red Pepper Flake

Salt & Pepper, to taste

Optional Garnishes:  Crumbled Feta Cheese, thinly sliced scallions, chopped parsley, chopped radish



Here's How It's Done:

  1. Rinse chicken and pat dry with paper towel.  Remove the skin and trim off fat.  Season with salt & pepper.  Grill the chicken until done (185 degrees), or roast in a 350 degree oven for 30 minutes.
  2. Rinse lentils and place in a large pot.  Cover with water several inches above the lentils.  Add Bay leaf.
  3. Place your pot on medium-high heat, partially covered and bring to a boil.  Then, lower the heat and simmer for 10 to 15 minutes until soft.  Drain off excess liquid.
  4. While the lentils are cooking, saute the onions in oil.  When the onions start to appear translucent, add the cumin and coriander.
  5. Add the sun-dried tomato, lemon juice, artichoke hearts, cooked lentils and red pepper flakes.  Stir to combine.  Taste and adjust seasonings.
  6. Serve in large flat bowls and garnish.


*Try My Blue Kitchen Lemon or My Blue Kitchen Tomato flavored oil as a marinade for your chicken.

**You can use other types of lentils, but cooking times will vary.

***Sun-dried Tomatoes – If your sun-dried tomatoes are very dry, soak them for a little while in warm water, and then squeeze the water out before chopping.

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