Quick and healthy recipe of the week

This week’s recipe is chicken breast cooked in a sauce with madras lentil over brown rice, garlic tandoori naan & herb salad. It’s guaranteed to get your taste buds rolling and your stomach full. And the best part is it only takes 30 minutes to make.


(Makes 4 servings)

  • 1 ½ cup of brown rice
  • 2 packages of Indian Fare Madras Lentils (found at Trader Joes)
  • 6 pieces of frozen chicken tenders
  • 1 package of herb salad
  • Tandoori naan (found at Trader Joes)
  • 1 whole garlic
  • Cumin
  • Sea salt
  • Olive Oil

In a small pot,  heat 2 tbsp of olive oil, 1 tsp sea salt, and 2 garlic cloves that have been crushed through a garlic press (or you can chop the garlic), then add 1 ½ cup of brown rice. Stir for about 1 minute until you smell the rice frying, and then add 3 cups of water. Once the water is boiling, turn down the burner to a low heat, and cover the pot with a lid.

While the rice is cooking, defrost the chicken tenders in the microwave. Once those are defrosted, cut the chicken into small cubes, place into a bowl and add 1 1/2 tbsp of cumin, 1 crushed garlic clove, and sea salt.  Mix together making sure the chicken is evenly coated.

Heat a medium size pan on a high temperature, once the pan is hot add 1 tbsp of olive oil and the chicken. Fry and stir the chicken for about a minute, then turn down the temperature to a medium heat and continue to cook and stir the chicken until it is no longer pink inside.

Once chicken is cooked, turn heat down to low and add 2 packages of the madras lentils and 2 more crushed garlic cloves.  Stir and cook for about 5-10 minutes.

While the brown rice, chicken and lentils are cooking, take 2 tandoori naan and place them in your toaster. You will have to flip them around after one setting. Once those are toasted, brush lightly with olive oil, and add some crushed garlic and sea salt.

By this time the rice should be done and you are ready to start serving. To make sure you get your greens, grab a handful of the herb mix and place it on your plate and top with some sort of vinaigrette. Neiman’s Own Lighten Up Balsamic Vinaigrette is one of my favorite dressings, low fat and still flavorable.


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