Indian-Spiced Chicken and Asparagus |
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Prep Time: 10 Minutes Cook Time: 30 Minutes |
Ready In: 40 Minutes Servings: 8 |
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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. From EatingWell: March/April 2011. Ingredients:
1 1/2 teaspoons cumin seeds |
1 1/2 teaspoons fennel seeds |
1 lb chicken tenders, cut into bite-size chunks |
3/4 teaspoon salt, divided |
2 tablespoons canola oil, divided |
1 medium onion, chopped |
3 garlic cloves, minced |
1 small fresh chili pepper, seeded and minced |
1 tablespoon minced fresh ginger |
1 1/2 lbs asparagus (woody ends trimmed, cut into 1-inch pieces) |
1/2 cup light coconut milk (see tip) |
1/2 cup chopped fresh cilantro |
Directions:
1. 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.
2. Toss chicken with 1 1/2 teaspoons of the spice mixture and 1/4 teaspoon salt in a bowl.
3. 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.
5. 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.
6. 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.
7. TIPS and NOTES: Refrigerate leftover coconut milk for up to 1 week or freeze for up to 2 months. It will appear separated when thawed; simply mix until smooth.
8. Nutrition Bonus: Folate (34% daily value), Vitamin A (21% dv), Vitamin C (20% dv).
9. Carbohydrate Servings: 1/2.
10. Exchanges: 1 vegetable, 3 lean meat, 2 fat.
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