A super healthy week-night super that is rammed full of different textures and flavours. It's cheap, it's quick, it's delicious and it's healthy. What more could you want from a meal?
100g green or Puy lentils
150g basmati rice
4 chicken thighs, boned (I prefer the skin left on)
1 tablespoon olive oil
2 teaspoons madras curry powder
½ teaspoon sea salt
2 courgettes, sliced into thin strips lengthways
1 clove garlic, crushed
½ coriander, small bunch, chopped
½ lemon, juiced
75ml natural yoghurt
1 tsp mint sauce or ½ small bunch fresh mint, chopped
Cover the lentils in water (do not add salt at this stage as it tends to toughen the lentils) and bring to the boil, turn down to a simmer and cook on a low heat for 20 minutes or until tender. In a separate pan cover the basmati rice with enough water so it comes about 8mm above the level of the rice. Soak for 5 minutes. Cover with a lid then bring to the boil and once almost all of the water has been absorbed turn off the heat and leave covered for another 5 minutes.
Heat a griddle on high until it begins to smoke. Toss the chicken with 1 tsp olive oil, then the curry powder and salt. Toss the courgette strips with 1 tsp olive oil and the garlic and season. Griddle the chicken for 5 minutes on each side or until crisp, a little charred and cooked through. Then griddle the courgettes for a minute or two on each side or until they are lightly charred.
Toss the lentils, rice, courgette, coriander and lemon juice together. Mix the yoghurt with the mint sauce. Slice the chicken and serve on top of the lentil salad with a dollop of the yoghurt dressing.