Indian-Spiced Chicken and Asparagus

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. Serve over brown rice, millet or quinoa.   This dish was so flavorful but not too hot or spicy, very much enjoyed by Ted and myself!

Serves 4

 

½ teaspoons cumin seeds

  • 1½ teaspoons fennel seeds
  • 1 pound chicken tenders, cut into bite-size chunks
  • ¾ 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
  • 1½ bunches asparagus (about 1½ pounds), woody ends trimmed, cut into 1-inch pieces
  • ½ cup “lite” coconut milk (see Tip)
  • ½ 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 1½ teaspoons of the spice mixture and ¼ 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 ½ 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.
  • 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 information

  • Serving size: about 1 cup
  • Per serving: 249 calories; 12 g fat(3 g sat); 3 g fiber; 9 g carbohydrates; 26 g protein; 136 mcg folate; 63 mg cholesterol; 2 g sugars; 0 g added sugars; 1,043 IU vitamin A; 14 mg vitamin C; 59 mg calcium; 2 mg iron; 514 mg sodium; 478 mg potassium.

Original recipe from Eating Well

print

Published by