Ingredients:
Moong dal & toor dal both are in equal amounts and rest of the lentils are half in quantity. You may increase or decrease the quantities of lentils as per your consumtion, however maintain the lentil ratio.
1/4 cup moong dal (split yellow gram).
1/4 cup toor dal (yellow pigeon peas).
1/8 cup masoor dal (red split lentils).
1/8 cup chana dal (Bengal gram lentil or just called gram dal/lentil).
1/8 cup split urda dal (Ivory White Lentil).
Mix all the lentils together. Wash them well and soak overnight or for 2-3 hours.
700-800 gm chicken (wash well).
1 cup or little more of lauki (bottle gourd). Peel off the skin and chop into squares.
1 big tomato (chopped finely)
1 big onion (finely chopped).
1 tsp of red chilly powder.
1/4 to 1/2 tsp of turmeric powder.
1 tbsp of coriander powder.
1 tsp of garam masala (available in all Indian stores).
Any one of the 3:
1 tsp of kitchen king masala (easily available in all Indian stores).
OR
1 tsp of meat masala (available in all Indian stores).
OR
1 tsp of Dhansak masala (available in all Indian stores).
Salt as per taste.
2-3 tbsp of oil.
For tempering/wagaar:
1 tsp of cumin (jeera)
1 cinnamon stick.
Things to keep ready before you start cooking:
A) 1 green chilly, 2 tsp of cumin (jeera), 2-3 cloves of big sized garlic and 1 big piece of ginger.
Make a smooth paste of all the ingredients mentioned in A) above. You may want to add very little water just to start the grinding process. You need to make a thick paste and not a runny or watery one. Hence water added should be minimum.
Add salt in the chicken and stir well and then marinate it with half of the paste A. The other half of paste A) KEEP ASIDE (do not forget to keep half the amount separately as we need to use it again later).
Now add garam masala, stir well and let the chicken marinate for half an hour.
B) Masala to be added in the end once the dal is all ready:
1-2 tsp jeera (cumin)
1 cinnamon stick
2 cloves/laung.
10-15 black peppercorns.
Dry grind all these together to make a fine powder and keep it aside.
Method: This lentil preparation consists of four parts:
STEP 1) Making the onion and tomato sauce.
STEP 2) Pressure cooking/boiling the chicken.
STEP 3) Pressure cooking/boiling the dal.
STEP 4) Mix 1), 2) and 3).
Lets start with STEP 1) Making the onion and tomato sauce.
Heat oil. Once the oil is hot add the tempering/wagaar ingredients (cumin and cinnamon stick).
Add onions and stir fry on a medium flame till it turns light brown to medium brown.
Now add the remaining half of paste A) and stir well.
Add lauki (bottle gourd), add salt and stir.
Cover and cook on a medium low flame for about 3-4 minutes.
Add chopped tomatoes and stir well.
Add turmeric powder.
Coriander powder.
Red chilly powder.
And any one of the 3 spices mentioned above: Kitchen king, meat masala or Dhansak masala. I have used meat masala.
Stir well and allow to cook for another 2 to 3 minutes, then switch off the gas, cover and keep aside.
Lets go to STEP 2) Pressure cooking or boiling the chicken.
Rinse the container used for marinating chicken with a little water (around 1 glass) and pour it into the chicken.
Start the gas and switch off after 1 whistle if pressure cooking or boil in an open container till the chicken has cooked.
After you switch off the flame do not open the pressure cooker immediately. Open after about 15-20 minutes.
Lets do the STEP 3): Pressure cooking the lentils.
Pressure cook the lentils or boil till they are soft. If you are pressure cooking the lentils then 4-5 whistles should be good to cook the dal.
I have used water from the chicken to boil the dal. Water added can be around 2 glasses (around 500-600 ml) depending on how much is your lentil quantity or else the lentil will become too dry or even burn if you do not add sufficient water.
I have added more water in addition to the one added from the chicken. So here use your judgement.
Pressure cook lentils on medium high (for 4-5 whistles), switch off the flame and open after 15-20 minutes. Never open the pressure cooker immediately.
Once you open the pressure cooker, blend the lentils to get a smooth and creamy texture.
Lets go to the last STEP 4): Mix 1), 2) and 3).
First add the chicken to the onion and tomato preparation and stir well.
Add the cooked lentils.
If the consistency is too thick you may want to add some water and bring the consistency to your liking.
Stir well and let it all boil together for 3-4 minutes. Now add the dry masala powder B) prepared earlier.
Stir, so all the flavors blend in well. Boil for a minute or so.
Chicken and lauki dal is ready.
You may want to add a dollop of Ghee (clarified butter) before you serve. It just tastes more richer and yummier.
Serve hot with roti/paratha or rice. Doesn't it look yummy? And it tastes even better....
NUTRITIP:
Lentils not only help to lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat.
Since they are rich in dietary fiber they help to increase stool bulk and prevent constipation and also help in preventing digestive disorders like irritable bowel syndrome and diverticulosis.
In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea--especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.
Lentils' magnesium puts another plus in the column of its beneficial cardiovascular effects.
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