Wok-Seared Chicken & Vegetables (Kadhai murghi)

By lkalemba

2 points per serving on Weight Watchers Simply Filling plan.

Ingredients

• 2 tsp coriander seeds
• 1 tsp cumin seed
• 1 tsp fennel seed
• 1 Tbsp cornstarch
• 3/4 tsp salt
• 1/2 tsp ground turmeric
• 1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes
• 3 Tbsp 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 Tbsp lime juice
• 1/2 cup firmly packed fresh mint leaves, finely chopped

Details

Servings 4
Preparation time 35mins
Cooking time 70mins
Adapted from kitchendaily.com

Preparation

Step 1

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 cornstarch, 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 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.

3. 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 Facts

Per Single Serving / Serves 4 Total

Calories 271
Calories from fat 126
Total Fat 14gm 22%
Sodium 524mg 22%
Total Carbohydrates 13gm 4%
Fiber 4gm 16%
Protein 25gm
Cholesterol 63mg 21%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.