Low Sodium Chicken and Red Lentil Stew
This hearty stew is loaded with fresh chicken, delicious red lentils, veggies and the perfect combination of herbs and spices to bring out maximum flavor, all while remaining low-sodium.
Ingredients
- 1 large 8-12oz. chicken breast, cut into 1" chunks
- 1/2 cup split red lentils
- 1/2 cup fresh spinach
- 3 cups no-salt added chicken broth
- 3 celery stalks thinly sliced
- 2 medium carrots thinly sliced
- 1 medium onion diced
- 1 tbs fresh grated ginger
- 2 tsp lemon zest
- 2 tsp lemon juice
- 1.5 tsp smoked paprika
- 1 tsp cumin
- 1/2 tsp freshly ground black pepper
- 1/4 tsp ground cinnamon
- 2 dried bay leaves
- 1 tbs olive oil
Instructions
- Heat the olive oil in a medium Dutch oven, over medium heat.
- Add the paprika, pepper, cumin and cinnamon to the pot. Stir for 1 minute, or until fragrant.
- Add the cut chicken and sauté in the spices and oil, turning frequently (about 1-2 minutes, until chicken is white on all sides and even browned a little).
- Add the grated ginger, and stir for 1 minute.
- Add the celery, carrots, onion and lemon zest to the pan. Sauté for 5-7 minutes, or until softened.
- Pour in the broth and lemon juice, and add the bay leaves to the pot.
- Bring to a light boil, and add the lentils.
- Keep uncovered and stir occasionally until the lentils are cooked through, and have broken down a bit to thicken the stew, approximately 10-12 minutes.
- Stir in spinach and continue cooking until wilted (about 1-2 minutes)
- Remove from heat and let sit 5 minutes before serving. Stew will continue to thicken.
Nutrition
Calories: 235kcalCarbohydrates: 23gProtein: 22gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 36mgSodium: 149mgPotassium: 784mgFiber: 9gSugar: 4gVitamin A: 5868IUVitamin C: 9mgCalcium: 55mgIron: 3mg
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