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Stir-Fried Asparagus and Chicken with Toasted Cumin and Fennel Seeds

 

Toasted cumin and fennel seeds bring the delicious Indian tangy flavor into the sauteed chicken and fresh asparagus, serve it with rice or quinoa.
23

Yield

4

servings

Prep

15

min

Cook

18

min

Ready

42

min

Trans-fat Free, High Fiber, Low Sodium
 

Ingredients

2 teaspoons cumin seeds
2 teaspoons fennel seeds
16 ounces chicken tenders
cut into bite-size chunks, 1 pound
1 x salt
to taste
*
1 ½ tablespoons olive oil
divided, or other vegetable oil
1 large onions
chopped
5 cloves garlic
or to taste, finely chopped
1 each hot chili peppers
or to taste, freshly and finely chopped
*
1 tablespoon ginger
freshly and finely chopped
1 ½ pounds asparagus
about 1 1/2 bunches, trimmed, cut into 1-inch pieces
½ cup coconut milk
cup cilantro
freshly and coarsely chopped

Directions

Add cumin and fennel seeds in a small dry skillet, toast and stir often over medium heat until fragrant and startting to brown, 3 to 4 minutes.

In a coffee grinder, or with a mortar ad pestle, finely grind the toasted spices.

Add chicken pieces, 1½ teaspoons of the spice mixture and ¼ teaspoon salt in a large bowl, and toss until well coated and mixed.

Heat 1 tablespoon oil in a large nonstick skillet over medium high heat.

Stir in the chicken and cook, stirring very often, until browned, about 4 minutes.

Transfer onto a plate.

Reduce heat to medium and swirl in the remaining ½ tablespoon oil along with the onion, garlic, chili and ginger.

Cook and stir frequently until softened, about 3 minutes.

Stir in the asparagus, sprinkle the remaining spice mixture over and keep cooking and stirring for 2 minutes.

Pour in coconut milk and salt to taste, and simmer for 2 minutes or more.

Bring the chicken and any accumulated juice back to the pan and cook until the chicken is just cooked through and the asparagus is tender-crisp, 2 to 3 minutes more.

Sprinkle fresh cilantro leaves on top.

Serve warm with rice or quinoa or any your favorite cooked grain.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 368g (13.0 oz)
Amount per Serving
Calories 30339% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 7g 33%
Trans Fat 0g
Cholesterol 65mg 22%
Sodium 86mg 4%
Total Carbohydrate 5g 5%
Dietary Fiber 5g 20%
Sugars g
Protein 63g
Vitamin A 27% Vitamin C 30%
Calcium 11% Iron 36%
* based on a 2,000 calorie diet How is this calculated?

 

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