Indian Chicken Foil Packs

Ingredients

1

cup red lentils

1 1/4

cups water

1

can (14.5 oz) organic fire roasted crushed tomatoes, undrained

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)

1/4

teaspoon ground red pepper (cayenne)

1/4

cup Greek 100 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 center 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.

• Nutrition Information

  Serving Size: 1 Serving

  Calories

  590

  Calories from Fat

  160

  Total Fat

  18g

  27%

  Saturated Fat

  9g

  45%

  Trans Fat

  1/2g

   

  Cholesterol

  135mg

  44%

  Sodium

  1390mg

  58%

  Potassium

  870mg

  25%

  Total Carbohydrate

  54g

  18%

  Dietary Fiber

  9g

  38%

  Sugars

  4g

   

  Protein

  53g