Monday, March 19, 2012

Wok-Seared Chicken & Vegetables

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Serves: 4 

Per serving: 
1 leaner protein 
1 vegetable serving 
3 condiments 
1 fat 

1 teaspoon coriander seeds 
1 teaspoon cumin seeds 
1 teaspoon fennel seeds 
1/4 teaspoon salt 
1/2 teaspoon ground turmeric 
2 pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes 
4 teaspoons canola oil, divided 
1 1/2 cups green bell pepper, cut into 1-inch cubes 
1 cup sliced spring onion 
4 large cloves garlic, thinly sliced 
3 dried red chilies, such as Thai, cayenne or chile de arbol, stemmed 
2 teaspoons 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 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 teaspoons oil. When the oil is shimmering, bell pepper, onion, garlic and chilies. 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 2 teaspoons 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. 

Calories 271 per serving

Serve over 1 cup of shirataki noodles per serving. This will add 2 vegetable servings. 


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