Indian-Spiced Chicken and Asparagus Recipe

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Ingredients:

Serving

1 1/2 tsp cumin seeds
1 1/2 tsp fennel seeds
1 lb chicken tenders, cut into bite-size chunks
3/4 tsp salt, divided
2 tbsp canola oil, divided
1 medium onion, chopped
3 garlic cloves, minced
1 small fresh chili pepper, seeded and minced
1 tbsp minced fresh ginger
1 1/2 lbs asparagus ( woody ends trimmed , cut into 1-inch pieces)
1/2 cup light coconut milk (see tip )
1/2 cup chopped fresh cilantro

Directions:

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.
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 and NOTES: 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 Bonus: Folate (34% daily value), Vitamin A (21% dv), Vitamin C (20% dv).
Carbohydrate Servings: 1/2.
Exchanges: 1 vegetable, 3 lean meat, 2 fat.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	237.19 Kcal (993 kJ)
Calories from fat	136.87 Kcal
		% Daily Value*
Total Fat	15.21g	23%
Cholesterol	14.74mg	5%
Sodium	498.56mg	21%
Potassium	473.51mg	10%
Total Carbs	17.16g	6%
Sugars	3.59g	14%
Dietary Fiber	4.35g	17%
Protein	9.85g	20%
Vitamin C	15.4mg	26%
Iron	3mg	17%
Calcium	65.1mg	7%

Amount Per 100 g
Calories	129.05 Kcal (540 kJ)
Calories from fat	74.47 Kcal
		% Daily Value*
Total Fat	8.27g	23%
Cholesterol	8.02mg	5%
Sodium	271.25mg	21%
Potassium	257.62mg	10%
Total Carbs	9.34g	6%
Sugars	1.95g	14%
Dietary Fiber	2.37g	17%
Protein	5.36g	20%
Vitamin C	8.4mg	26%
Iron	1.6mg	17%
Calcium	35.4mg	7%

* 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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