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Indian Chicken Foil Packs

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  • Prep 30 min
  • Total 60 min
  • Servings 4
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This delicious Indian foil pack includes flavourful dahl (lentils) and sweet-tart tomatoes for a quick dinner that’s big on flavour and easy on the cook! Recipe by Maggie Lyon (tablespoon.com).
Created Jul 20, 2017
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Ingredients

  • 1 cup red lentils
  • 1 1/4 cups water
  • 1 can (14 oz/398 mL) fire roasted crushed tomatoes, undrained (or 1/2 796 mL can)
  • 4 tablespoons butter, melted
  • 4 green onions, sliced on the bias, green and white parts separated
  • 1 1/2 teaspoons garam masala
  • 1 1/4 teaspoons salt
  • 4 boneless skinless chicken breasts (1 1/2 lb/625 g)
  • 1/4 teaspoon ground red pepper (cayenne)
  • 1/4 cup Greek plain yogurt
  • 1/4 cup chopped fresh cilantro leaves
  • 2 cups hot cooked basmati rice

Steps

  •  
    1
    Heat gas or charcoal grill. Cut 4 (18x14-inch) sheets of heavy-duty foil. Spray with cooking spray.
  •  
    2
    In large bowl, mix lentils and water; soak 20 minutes. Stir in tomatoes, 3 tablespoons of the melted butter, the green onion whites, 1 teaspoon of the garam masala and 3/4 teaspoon of the salt.
  •  
    3
    Brush chicken breasts with remaining 1 tablespoon melted butter; sprinkle with remaining 1/2 teaspoon garam masala, 1/2 teaspoon salt and the red pepper.
  •  
    4
    Pull up all 4 sides of each sheet of foil. Divide lentil mixture evenly among pieces of foil. Top with chicken breasts. Wrap foil securely around mixture. Pierce top of foil once or twice with fork to vent steam.
  •  
    5
    Place packs on grill seam sides up over medium heat. Cover grill; cook 15 minutes. Rotate packs 1/2 turn; cook 10 to 15 minutes longer or until lentils are tender and juice of chicken is clear when centre of thickest part is cut (at least 165°F). Remove packs from grill. Carefully fold back foil. Top with yogurt, cilantro and green onion greens. Serve over rice.

Expert Tips

  • Tip 1
    No basmati rice? Jasmine is equally aromatic and flavourful, or plain white rice will do in a pinch as well.
  • Tip 2
    Do you order your take-out Indian food extra hot? Add an extra 1/4 teaspoon red pepper to the chicken.

Nutrition Information

590 Calories, 18g Total Fat, 53g Protein, 54g Total Carbs

Nutrition Facts

Serving Size: 4 servings
Calories
590
Total Fat
18g
Saturated Fat
9g
Trans Fat
0.5g
Cholesterol
135mg
Sodium
1390mg
Total Carbs
54g
Dietary Fiber
9g
Protein
53g
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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