With a combination of boneless, skinless chicken breast and lentils, this dish packs in lots of lean, healthy protein and filling fiber with very little saturated fat. The onion, herbs and spices and our brain-boosting broth are great sources of brain-healthy antioxidants.
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3 tablespoons extra-virgin olive oil, plus 2 tablespoons more to rub chicken
1 medium yellow onion, chopped
4 cloves garlic, minced
4 jalapeño chiles, seeded and chopped
2 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon red pepper flakes
2 tablespoons paprika
2 cups beluga lentils
6 cups brain-boosting broth
Salt and freshly ground black pepper
6 (4-ounce) boneless, skinless chicken breasts, trimmed
2 tablespoons chopped fresh cilantro leaves
- Preheat the oven to 350 F.
- In a large saucepan over medium-heat, warm the olive oil.
- Add the onion, garlic, jalapeños, cumin, oregano and red pepper flakes and cook, stirring occasionally, until they soften, about 3 minutes.
- Add the paprika, lentils and broth. Increase the heat to high. Bring to boil.
- Cover, turn down the heat to maintain a simmer. Cook until the lentils are tender, 15 to 20 minutes.
- Season with salt and pepper.
- While the lentils are cooking, rub the chicken breasts with olive oil and season with salt and pepper.
- Place the breasts in a single layer on a small, rimmed baking sheet or in a shallow baking dish. Roast until the center of the thickest part registers 160 F (10 to 12 minutes).
- Let rest for 5 minutes.
- Spoon the lentils onto four serving plates or into shallow bowls.
- Cut the chicken crosswise into slices and lay the slices on top of the lentils.
- Sprinkle with cilantro and serve right away.
Nutritional information (per serving)
Makes 6 servings
Total fat: 16 g
Saturated fat: 1.5 g
Trans fat: 0 g
Cholesterol: 65 mg
Sodium: 591 mg
Total carbohydrate: 53 g
Fiber: 16 g
Sugars: 4 g
Protein: 45 g
— The Alzheimer’s Prevention Cookbook: 100 Recipes to Boost Brain Health (© 2012 Ten Speed Press).