Tag Archives: sunday prep

Fast Lunch: Curried Chicken and Lentil Soup

wpid-IMG_20130728_084945.jpgEverybody can use a simple recipe that’s healthy and delicious, right? It’s also inexpensive — by my math it will run you (depending on the price of organic chicken) about $4/serving.

If you’re doing the Slow Carb Diet like I’ve been for almost two years now, this one is also 4HB compliant.

This is a great recipe to prepare Sunday evening and  take to work the following week for lunch.  Go shop tomorrow and cook on Sunday.

Curried Chicken and Lentil Soup

Here’s what you need:

  • A 16 oz. Thermos bottle (the wide mouth kind)
  • 1 free range chicken
  • 1 cup red lentils
  • 2 cups organic green beans
  • Knorr chicken broth mix
  • curry powder
  • red pepper flakes

Cook the chicken in a crock pot on LOW for 6 hours.  Allow to cool.  Remove skin, pull and shred.  Store in plastic tub in the fridge.

Cook 1 cup red lentils with 2 1/2 cups water in a covered sauce pan.  Simmer for 25 minutes.  Allow them to cool in the pan with the cover on.  Transfer them to a plastic tub and refrigerate.

Steam green beans until tender and put them in the fridge as well.

Each morning before work, put a cup of chicken, 2/3 cup lentils, and a pinch of green beans into a glass measuring cup.  Top off with water to the 2 cup mark and microwave until boiling (about 3 1/2 minutes).  While that’s going, put a teaspoon of broth mix, 1/2 teaspoon of curry powder, and a dash of crushed red pepper into your Thermos.  Carefully dump in the hot ingredients and seal tight.

When the lunch whistle blows you’ll have a healthy delicious meal ready to go.

Curry Chicken Salad Collard Wraps

IMG_20130203_170854If you follow me regularly you know that on Sundays I cook all by breakfasts and lunches for the coming week.  If you’re looking for a healthy, low-carb lunch meal that will keep for five days, here’s one I’ve had some success with.

Curry Chicken Salad Collard Wraps

Put a whole free range chicken in the crock-pot and cook it 6 hours (I got mine from Root Force Collective Farm, which, sadly, is no more — but you can get yours at Ellwood Thompson’s or another fine local retailer in your area).  One cooked and cooled to room temperature, pull the meat off the bones, put it in a bowl, and shred it between two forks.  Add a cup and half of pecan halves, several hefty celery stalks chopped finely, enough olive-oil mayo to choke a pony, a teaspoon of curry powder, and salt and pepper to taste.

Wash about ten organic Collard leaves (a.k.a. Swiss Chard) and dry them completely.  Now for the toughest part: you have to slice down the veins or the leaves won’t wrap — they’ll crack and split. IMG_20130203_170712

Put a leaf on the cutting board, and with a sharp knife, slice as shown so that the vein is the same thickness as the surrounding leaf.

Put a dollop of the chicken salad in the leaf and roll as shown.

IMG_20130203_170756 Very simple.  Two wraps make a nice lunch.  Keep them in the fridge and they’ll stay crisp and fresh the whole week.IMG_20130203_170814