Wok-Seared Chicken & Vegetables (Kadhai murghi)

10 Reviews
From: EatingWell Magazine January/February 2008

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.

Ingredients 4 servings

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

Preparation

  • Active

  • Ready In

  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 information

  • Serving size: 1 1/4 cups
  • Per serving: 271 calories; 14 g fat(2 g sat); 4 g fiber; 13 g carbohydrates; 25 g protein; 30 mcg folate; 63 mg cholesterol; 4 g sugars; 0 g added sugars; 6753 IU vitamin A; 40 mg vitamin C; 78 mg calcium; 3 mg iron; 524 mg sodium; 512 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, 3 lean meat, 1 1/2 fat

Reviews 10

September 29, 2013
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By: EatingWell User
Really good.... Pros: Just adding picture since the one I posted below did not show up.
September 29, 2013
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By: EatingWell User
First time to cook Indian food and tasted like I've been doing this for years... I really like this dish and will definitely make it again. I eat Indian food out quite often, but never made it at home. It really was easy and the spices were just right. I found red bell pepper, so used that instead of green. Pros: Easy to make, pretty with the different colors, very tasty and not too heavy on the spices
December 01, 2012
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By: EatingWell User
Definitely will make again This didn't even need the garlicGǪand I'm a garlic fanaticGǪI left out the garlic, added a few more veggies (broccoli, snow peas, bok choy, water chestnuts, mushrooms) and a few dashes of sesame oil. Delicious!! Pros: sauce
February 19, 2012
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By: nk.chiemelu
Simple and tasty I also decreased the oil by 1 tablespoon. Two was definitely enough. I'm a vegetarian and substituted chicken for Quorn chicken pieces but this could also work well with tofu, seitan, tempeh or any other protein meat substitute. Loved the taste and the heat from the chiles. I also added about half a cup water to the chicken and veggies and let it cook down. Served over basmati rice.
September 28, 2011
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By: Eileen
Great dish So i didin't have fennel or chilli's, and I totally forgot to add the lime juice and mint at the end or add ground cayenne but this dish was yummy anyway! It makes you feel good because it's healthy and doesn't make you feel heavy or too full after eating. I made this with the spiced rice and corn pilaf which is delish! I mixed the two and the flavors soort of fought for dominance but it was still a great dish! I will for sure make this dish again! Pros: Healthy, easy prep Cons: none
March 09, 2011
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By: EatingWell User
Wok-Seared Chicken & Vegetables this was very good, I made a few modifications: used ground spices and briefly toasted them, added some cayenne to the spice mix, used 3/4 # chicken, doubled the veggies, decreased the oil (olive) by 1TBS, and halved the mint. Next time I will double the lime juice and increase the garlic too. This is a meal to feel good about, lots of veggies, just a touch of meat, and healthy oils. Pros: healthy, quick Cons: not quite enough heat as written
January 14, 2011
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By: jessilyking
Yummy This was so easy to fix and my family loved the flavor. The only suggestion/complaint was that I served it with plain rice and they found that to be a bit dry. Suggested experimenting with a sauce using spices (I am contemplating using light sour cream/chicken broth and spices used in recipe.) Also served with spinach/chickpea patties we found at Costco. What a wonderful meal!
February 28, 2010
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By: EatingWell User
This dish was very good. We cut down on the chili spice only because my two little ones wont eat spicy. So I used a few pepper flakes and cooked with some unopened dried chili peppers. I also used a little bit less mint and used the extra mint for a raita. I did make brown rice with it but I think it would be better with a white basmati rice. I just dont eat white rice.
February 08, 2010
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By: EatingWell User
This isn't like anything I had in India, but it was good. It was a bit spicy and needs a yogurt sauce. We served it with basmati rice. My husband took the leftovers for lunch. I also made the cucumber salad which was nice to offset the spiciness.