main meals

Ingredients

	2 tsp olive oil
	1 1/4 cup(s) sweet red pepper(s), chopped
	1 cup(s) onion(s), chopped
	2 tsp minced garlic
	2 tsp ginger root, freshly grated
	2 tsp curry powder
	2 cup(s) water
	2 cup(s) canned chicken broth
	1 cup(s) carrot(s), sliced
	1/2 cup(s) uncooked barley
	3 1/3 oz dry lentils, rinsed and picked over (about 1/2 cup)
	8 oz chicken breast, uncooked, boneless, skinless, cut into bite-size chunks
	4 1/2 oz frozen kale, chopped (about 1 cup)
	1/2 cup(s) plain fat-free yogurt

Instructions

• Heat oil in a large saucepan. Add peppers and onion. Sauté over medium-high heat until lightly browned, about 5 minutes. Stir in garlic, ginger root and curry powder. Cook over low heat 1 minute until fragrant.
  
  
• Stir in water, broth, carrots and barley and bring to a boil. Cover, reduce heat to low and simmer 10 minutes.
  
  
• Stir in lentils. Cover and simmer, stirring once or twice, until barley and lentils are tender, about 30 to 35 minutes.
  
  
• Stir in chicken and kale; cover and cook until chicken is cooked through and kale is hot, about 5 minutes. Serve yogurt on side to drizzle over top. Yields about 1 1/2 cups per serving plus 2 tablespoons of yogurt.