Show Image Print Now

Indian-Spiced Chicken & Asparagus

http://www.eatingwell.com/recipes/indian_spiced_chicken_asparagus.html

From EatingWell:  March/April 2011

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.

4 servings, about 1 cup each | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients

• 1 1/2 teaspoons cumin seeds
• 1 1/2 teaspoons fennel seeds
• 1 pound chicken tenders, cut into bite-size chunks
• 3/4 teaspoon salt, divided
• 2 tablespoons canola oil, divided
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 small fresh chile, seeded and minced
• 1 tablespoon minced fresh ginger
• 1 1/2 bunches asparagus (about 1 1/2 pounds), woody ends trimmed, cut into 1-inch pieces
• 1/2 cup “lite” coconut milk (see Tip)
• 1/2 cup chopped fresh cilantro

Preparation

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. 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.
3. Reduce heat to medium and add the remaining 1 tablespoon oil, onion, garlic, chile and ginger; cook, stirring, until softened, 2 to 3 minutes. 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. 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.

Nutrition

Per serving : 249 Calories; 12 g Fat; 3 g Sat; 6 g Mono; 63 mg Cholesterol; 9 g Carbohydrates; 26 g Protein; 3 g Fiber; 514 mg Sodium; 477 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat, 2 fat

Tips & 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.