A stew doesn’t have to be a long time cooking, this speedy little number can be made after work

Serves 4

Preparation and cooking times
Cook 30 minutes
Low-fat  
                  
Ingredients

• olive oil
• 1 large onion , chopped
• 1 tbsp root ginger , grated
• 2 garlic cloves , chopped
• 4 skinless chicken breasts ,
 cut into chunks
• 2 tsp baharat or ras-el-hanout spice blend (look for Bart      spices in the supermarket)
• 100g red lentils
• 10 ready-to-eat apricots , finely chopped
• 1 lemon , juiced
• 750ml chicken stock
• a handful of mint or coriander (or both), chopped
• a handful of pomegranate seeds (optional)

Method

1. Heat 1 tbsp olive oil in a pan. Add the onion, ginger and garlic, and season. Cook for 8 minutes and then add the chicken. Cook for 5 minutes and then add the spice blend, lentils, apricots and lemon juice.
 
2. Stir in 750ml of stock or water and simmer for 15 minutes. Stir in the herbs and pomegranate seeds (if using) and serve with rice or couscous.

Per serving

295 calories, protein 41.6g, carbohydrate 28.3g, fat 2.5 g, saturated fat 0.6g, fibre 3.6g, salt 0.29 g

Ends