Rating: 4 stars
7 Ratings
  • 5 star values: 3
  • 4 star values: 1
  • 3 star values: 3
  • 2 star values: 0
  • 1 star values: 0

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.

Source: EatingWell Magazine, March/April 2011

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Recipe Summary test

total:
40 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

Tips

Tip: 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.

Nutrition Facts

about 1 cup
249 calories; protein 26.2g; carbohydrates 9.1g; dietary fiber 2.8g; sugars 2.5g; fat 12.2g; saturated fat 2.8g; cholesterol 62.7mg; vitamin a iu 1043.4IU; vitamin c 14.2mg; folate 135.6mcg; calcium 59.3mg; iron 2.3mg; magnesium 43.9mg; potassium 477.9mg; sodium 514.5mg; thiamin 0.2mg.

1 vegetable, 3 lean meat, 2 fat

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