Student Meal: Chicken, Lentils, and Feta Sauce for Under $10 a Head

A four-person dinner of chicken breast, lentils, rice, and a feta cream sauce costs less than $40 to prepare, according to a new recipe published for students. The total cost includes groceries for the main dish and extras like snacks and flowers, bringing the expense to under $10 per person. This price point is lower than the average dining hall swipe at many universities.

The recipe is divided into three distinct components. The first is seasoned chicken breast. The second is a mixture of long-grain rice and French lentils. The third is a sauce made from feta cheese, sour cream, and dill. The author notes that cooking this meal does not require advanced culinary skills or expensive equipment.

To prepare the chicken, season 2 lbs of skinless breast meat with a mix of sea salt, black pepper, paprika, garlic powder, cumin, turmeric, and cayenne pepper. The author advises rubbing a small layer of oil on the meat to help bind the spices. Let the chicken sit for about 20 minutes before cooking. This resting period allows the flavor to penetrate the meat.

While the chicken marinates, start caramelizing an onion and three garlic cloves. Dice the onion and mince the garlic. Cook them in a large saucepan with oil on medium heat. Add small amounts of stock or water every few minutes to prevent burning. Scrape up the brown bits from the bottom of the pan to create a flavorful liquid. This process, known as deglazing, can take up to 45 minutes depending on the desired level of sweetness. Add the garlic at least five minutes before the onions are finished.

For the grain component, wash 1/4 lb of long-grain rice and 1/2 lb of French lentils by hand in a large bowl of water. Boil them together in a medium pot of salted water. Stir every couple of minutes until the grains are soft. Once the onions are done, deglaze the saucepan and pour the resulting liquid into the lentil mixture.

Cook the chicken in the same pan used for the onions with a small amount of oil. Press the chicken into the pan to ensure good contact with the surface. Cook for five minutes on each side to develop a crust. Cover the pan and continue cooking until the internal temperature reaches 165 degrees. This takes roughly 10 minutes. Remove the chicken and let it rest for at least five minutes.

Prepare the feta creme sauce by crumbling 1/2 cup of feta cheese by hand. Mix the cheese with 1/4 cup of sour cream, 1 1/2 teaspoons of pepper sauce, five sprigs of dill, 1/2 tablespoon of feta brine, a pinch of salt, and a pinch of orange zest. The sauce should be thick and creamy.

To serve, place the lentils and rice on the bottom of the plate. Slice the rested chicken with a sharp knife and place the slices on top of the grains. Add a dollop of the feta sauce to the side or over the chicken. Garnish with additional chopped dill or parsley. The author suggests serving the meal around a dinner table with friends.

The recipe includes a note on leftovers. If there is extra lentil mixture, it can be turned into soup. The author emphasizes that the meal is designed to be approachable for students who spend more time indoors as the weather cools. The total preparation involves specific timing for the chicken and onions to ensure all components are ready at the same time.