Wok-Seared Chicken & Vegetables (Kadhai murghi)

By Meridian - 26751

  • 2 teaspoons coriander seeds

  • 1 teaspoon cumin seeds

  • 1 teaspoon fennel seeds

  • 1 tablespoon cornstarch

  • 3/4 teaspoon salt

  • 1/2 teaspoon ground turmeric

  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes

  • 3 tablespoons canola oil, divided

  • 2 large carrots, cut into 1/4-inch-thick slices

  • 1 large green bell pepper, cut into 1-inch cubes

  • 1 small red onion, cut into 1/2-inch cubes

  • 4 large cloves garlic, thinly sliced

  • 3 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed

  • 1 tablespoon lime juice

  • 1/2 cup firmly packed fresh mint leaves, finely chopped

  1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add cornstarch, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture.

  2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tablespoons oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate.

  3. Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.

  4. Makes 4 servings, 1 1/4 cups each

Nutritional Facts

Per serving
271 calories
14 g fat (2 g sat
7 g mono)
63 mg cholesterol
13 g carbohydrate
25 g protein
4 g fiber
524 mg sodium
514 mg potassium.
Nutrition bonus
Vitamin A (140% daily value)
Vitamin C (70% dv)
Iron (20% dv)
Fiber (16% dv)
Potassium (15% dv).
1 Carbohydrate Serving
1 vegetable
3 lean meat
1 1/2 fat

dinner chicken low carb b vitamins gluten free dairy free wok