Indian-Spiced Chicken & Asparagus

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This easy chicken-and-asparagus sauté is boldly seasoned with aromatic cumin and fennel; the seeds are toasted in a skillet before grinding to bring out the most flavor. If you don’t want to buy a whole jar of the spices, look for them in the bulk spice section in natural-foods stores and buy just what you need for this recipe. Serve over brown rice, millet or quinoa.

Indian-Spiced Chicken & Asparagus
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 40 minutes

  • 1 1/2 teaspoons cumin seeds

  • 1 1/2 teaspoons fennel seeds

  • 1 pound chicken tenders, cut into bite-size chunks

  • 3/4 teaspoon salt, divided

  • 2 tablespoons canola oil, divided

  • 1 medium onion, chopped

  • 3 cloves garlic, minced

  • 1 small fresh chile, seeded and minced

  • 1 tablespoon minced fresh ginger

  • 1 1/2 bunches asparagus, (about 1 1/2 pounds), woody ends trimmed, cut into 1-inch pieces

  • 1/2 cup “lite” coconut milk, (see Tip)

  • 1/2 cup chopped fresh cilantro

Directions
  1. 4 servings, about 1 cup each

  2. Toast cumin and fennel seeds in a small dry skillet over medium heat until fragrant and beginning to brown, about 2 minutes. Finely grind in a spice grinder (such as a clean coffee grinder) or with a mortar and pestle.

  3. Toss chicken with 1 1/2 teaspoons of the spice mixture and 1/4 teaspoon salt in a bowl. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring frequently, until browned, 3 to 4 minutes. Remove to a plate.

  4. Reduce heat to medium and add the remaining 1 tablespoon oil, onion, garlic, chile and ginger; cook, stirring, until softened, 2 to 3 minutes. Add asparagus, sprinkle with the remaining spice mixture and cook, stirring, for 2 minutes. Stir in coconut milk and the remaining 1/2 teaspoon salt and simmer for 2 minutes more. Return the chicken and any accumulated juice to the pan and cook until the chicken is just cooked through and the asparagus is tender-crisp, about 2 minutes more. Serve sprinkled with cilantro.


Nutritional Facts

Servings
4
Per serving
Calories
249
Carbohydrates
9g
Fat
12g
Saturated Fat
3g
Monounsaturated Fat
6g
Protein
26g
Cholesterol
63mg
Dietary Fiber
3g
Potassium
477mg
Sodium
514mg
Added Sugars
0g
Exchanges
1 vegetable
3 lean meat
2 fat
Carbohydrate Servings
1/2
Folate (34% daily value)
Vitamin A (21% dv)
Vitamin C (20% dv)

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