Seared Chicken and Vegetables (Kadhai murghi)

A colorful stir fry combination of green peppers, orange carrots and red onion along with a spice-coated chicken for a delicious result. Be sure to prepare all your healthy ingredients ion advance becasue the cooking happens quickly with this delicius, smokey aroma meal.

Points:
Positives: Orange (carrot); White (garlic & onion); Green (green peper & mint)

Serves 4

Time: 35mins




Ingredients: 

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

Directions:

1. Grind coriander, cumin and fennel seeds in a spice grinder or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture.
   
2. Preheat your wok. Add 1 tablespoons of oil and add your bell pepper, carrots,  onion, garlic and chiles. Stir while cooking for about 5minutes until the vegetables begin to brown, and then transfer them 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 Ratio:
Per serving: 250 calories; 11 g fat ( 1 g sat , 5 g mono ); 13g carbohydrates; zero added sugars; 25 g protein.

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