Chicken Dhansak (Serves 6 at 4 pro-points per serving)

100g red lentils
500g butternut squash, peeled & chopped into chunks
2 onions, peeled & roughly chopped
400g can chopped tomatoes
1 tsp turmeric
1.5 tsp ground cumin
1.5 tsp ground coriander
4 squashed cardamom pods
low fat spray
500g skinless chicken breasts, chopped
thumb sized piece of root ginger, finely chopped
4 garlic cloves, crushed
2-3 green chillies, chopped
1 tsp garam masala

1. Put the lentils, squash, onion and tomatoes in a pan with the turmeric and 1 tsp salt. Add water just to cover then simmer gently for about 20 mins until lentils are tender.

2. Add the other spices, ginger, garlic & chillies, chicken and 200ml water. Cover and simmer for an hour. Season and serve