Indian Spiced Asparagus and Chicken

Featured in the Honolulu Star-Advertiser on April 3, 2013.

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Ingredients:

Indian Spiced Asparagus and Chicken

  • 1 1/2 teaspoons cumin seeds
  • 1 1/2 teaspoons fennel seeds
  • 1 teaspoon ground turmeric
  • 1 pound boneless skinless chicken breast cut into bite-size chunks
  • 3/4 teaspoon salt, divided as noted below
  • 2 tablespoons olive oil, divided into two parts
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 small fresh chilies, seeded and minced
  • 1/2 tablespoons minced fresh ginger
  • 1 1/2 bunches (about 1 1/2 pounds) asparagus, woody ends trimmed, cut into 1-inch pieces
  • 1/2 cup lite coconut milk

Directions:

  1. In a small dry skillet, over medium heat, toast cumin and fennel seeds until fragrant and beginning to brown, about 2 minutes.
  2. Use a mortar and pestle to finely grind spices (spices can also be ground in a clean coffee grinder) and mix in turmeric powder.
  3. Season the chicken with half of the spice mixture and 1/4 teaspoon salt.
  4. In a large skillet, heat olive oil over medium-high heat.
  5. Add the chicken and cook, until browned, 3 to 4 minutes; set aside.
  6. Reduce heat to medium, add the remaining 1 tablespoon oil, onion, garlic, chilies and ginger; cook, until softened, 2 to 3 minutes.
  7. Add asparagus, sprinkle with the remaining spice mixture and cook, for 2 minutes.
  8. Stir in coconut milk and the remaining 1/2 teaspoon salt and simmer for 2 minutes.
  9. Return the chicken and any juices to the pan and cook until the chicken cooked through and the asparagus is tender-crisp, about 2 minutes.

Makes 4 servings.

Approximate Nutrient Analysis per serving (assumes skinless boneless chicken):
270 calories, 12 g fat, 3.5 g saturated fat, 75 mg cholesterol,600 mg sodium, 13 g carbohydrate, 5 g fiber, 5 g sugar, 29 g protein

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