Heating spices is a method used throughout India to bring out the flavors.

In addition to frying the spices, I combined kosher salt, black pepper and garam masala to create a rub for the chicken. Garam masala is made up of cardamom seeds, cinnamon, nutmeg, peppercorns, black cumin seeds, and whole cloves. It is much easier to buy it ready-made at the Indian grocer or other store than to put it together yourself.

Indian cooking can often be quite rich, using lots of ghee (clarified butter) and oil. I've pared back the fat by using extra-virgin olive oil and nonstick spray.

This dish may seem a little labor-intensive, but once the work is done, you have everything you need for a meal in one dish — except for some brown rice or naan bread. You can spice it up by adding chilies and cayenne pepper, or leave these out and you have a perfect meal for children.

EK HANDI KA MURGH AUR MASOOR
(ONE-POT CHICKEN, RED LENTILS AND GREEN BEANS)

• 1 tablespoon extra-virgin olive oil
• 3 bay leaves
• 5 whole cloves
• 6 cardamom pods
• 1 stick of cinnamon
• 2 pounds of chicken breast, skinned and boned
• 1 2/3 cups red lentils (masoor dal), washed and drained
• 1/2 teaspoon turmeric
• 5 cups water
• 2 teaspoons kosher salt
• Ground pepper, to taste
• 1 1/2 teaspoons garam masala
• Juice of one-half lemon
• Non-fat cooking spray
• 1 1/2 teaspoons cumin seeds
• 1 small onion, sliced into half-moons
• 4 cloves garlic, minced
• 6 ounces fresh green beans, cleaned and de-stemmed, cut diagonally into pieces
• 1 teaspoon ground coriander
• 12 cherry tomatoes cut into halves or 2 medium-sized tomatoes cut into wedges
• Optional chilies and cayenne, see below*

In a large dutch oven, heat 1 tablespoon of olive oil. When the oil is hot, stir-fry the bay leaves, cloves, cardamom pods, and cinnamon stick until the bay leaves darken. Then put the chicken pieces in and brown on all sides. Meanwhile, measure out the red lentils, turmeric, and water. After the chicken has browned, remove meat from the dutch oven and reserve. Add the lentils, turmeric, and water. Bring to a boil, lower the heat to low and simmer for 10 minutes.

Meanwhile make a rub of the salt, ground pepper, 1/2 teaspoon garam masala and lemon juice, and rub on all sides of the browned chicken. Place the rubbed chicken pieces into the pot with the lentils, once they're cooked. Stir and bring to a simmer for 20 minutes, stirring occasionally.

Just before the chicken is done, spray a frying pay with vegetable cooking oil. Stir-fry the cumin seeds for 2 seconds, and then add the onion and garlic and fry until browned around the edges. Add the remaining teaspoon of garam masala, ground coriander and the tomatoes. Stir-fry for 20 seconds, add the green beans and stir-fry for another 10 seconds. Place this entire mixture into the dutch oven with the chicken and lentils. Stir the contents and serve hot.

If you want the dish spicy, add 3 diced hot red chilies to the bay leaves, cardamom, and cinnamon stir-fry. And add 1/8 to 1/4 teaspoon of cayenne powder to the cumin seeds, coriander and garam masala mixture.

(To cool such a dish, some chilled plain yogurt is nice.)

Serves 6.

• Per serving: 387 calories, 48 grams protein, 5 grams fat, 37 grams carbohydrates, 10 grams dietary fiber, 749 milligrams sodium: 50 percent protein, 39 percent carbohydrates, 11 percent fat.

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