Monday, January 21, 2008

Wok Seared Chicken and Vegetables

Prep: 35 minutes
Yield: 4 servings

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

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.

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.

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.

Tips & Tricks
This cooks fast, so pre measure your ingredients!

Nutrition 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
Exchanges: 1 vegetable, 3 lean meat, 1 1/2 fat

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