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Eating Well's Wok Seared Chicken and Vegetables Recipe

Eating Well's Wok Seared Chicken and Vegetables Recipe

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Eating Well's Wok Seared Chicken and Vegetables

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Ingredients:

Serving

2 tsp coriander seeds
1 tsp cumin seed
1 tsp fennel seed
1 tbsp cornstarch
3/4 tsp salt
1/2 tsp ground turmeric
1 lb chicken breast, boneless skinless trimmed and cut into 1-inch cubes
3 tbsp 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 garlic cloves, thinly sliced
3 dried red chilies , such as thai , cayenne or 3 arbol chiles, stemmed
1 tbsp lime juice
1/2 cup firmly packed fresh mint leaves, finely chopped

Directions:

Preparation.
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.
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.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	147.07 Kcal (616 kJ)
Calories from fat	64.4 Kcal
		% Daily Value*
Total Fat	7.16g	11%
Cholesterol	33.45mg	11%
Sodium	421.65mg	18%
Potassium	411.58mg	9%
Total Carbs	8.47g	3%
Sugars	2.71g	11%
Dietary Fiber	3.1g	12%
Protein	12.18g	24%
Vitamin C	46.5mg	77%
Vitamin A	1.3mg	43%
Iron	95.6mg	531%
Calcium	54.9mg	5%

Amount Per 100 g
Calories	101.47 Kcal (425 kJ)
Calories from fat	44.43 Kcal
		% Daily Value*
Total Fat	4.94g	11%
Cholesterol	23.08mg	11%
Sodium	290.92mg	18%
Potassium	283.97mg	9%
Total Carbs	5.84g	3%
Sugars	1.87g	11%
Dietary Fiber	2.14g	12%
Protein	8.41g	24%
Vitamin C	32.1mg	77%
Vitamin A	0.9mg	43%
Iron	65.9mg	531%
Calcium	37.9mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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