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Saturday, November 03 2012

This colorful stir-fry combines green bell pepper, orange carrots and red onion along with spice-coated chicken for a delicious result. The cooking happens quickly, so it's a good idea to measure out and prepare all the ingredients in the recipe before you fire up the wok. Enjoy the smoky aromas that emanate from the pan and the combination of spices that titillate the taste buds.


Wok-Seared Chicken & Vegetables
Recipe from 
Servings: 4 servings, 1 1/4 cups each
Prep Time: 35 mins
Total Time: 35 mins
     teaspoons  coriander seeds
     teaspoon  cumin seeds
     teaspoon  fennel seeds
     tablespoon  cornstarch
    3/4  teaspoon  salt
    1/2  teaspoon  ground turmeric
     pound  boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes
     tablespoons  canola oil, divided
       large carrots, cut into 1/4-inch-thick slices
       large green bell pepper, cut into 1-inch cubes
       small red onion, cut into 1/2-inch cubes
     large cloves  garlic, thinly sliced
       dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
     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.
nutrition information
Per serving: Calories 271, Total Fat 14 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Cholesterol 63 mg, Sodium 524 mg, Carbohydrate 13 g, Fiber 4 g, Protein 25 g, Potassium 514 mg. Daily Values: Vitamin A 140%, Vitamin C 70%, Iron 20%. Exchanges: Vegetable 1, Lean Meat 3, Fat 1.5. Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 11:49 am   |  Permalink   |  0 Comments  |  Email

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