Seared Herb Chicken and Veggies
This is a great tasting quick summer stir-fry.
Makes 4 servings,
Prep Time: 30 minutes
Total Time: 45 minutes
Ease of Preparation: Easy
2 tsp. curry powder
1/2 tsp. dried oregano
1 Tbsp. cornstarch
3/4-1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
1 1/2 Tbsp. canola oil, divided
1 small red pepper, cut into 1-inch cubes
1 small yellow bell pepper, cut into 1-inch cubes
2 large carrots, sliced into 1/2-inch pieces
1 medium red onion, coarsely chopped
5 cloves garlic, thinly sliced
1/4 tsp. cayenne or red pepper, or to taste
1 1/2-2 tsp. lime juice, or to taste
1/2 cup finely chopped fresh mint
1. In medium bowl, mix curry powder, oregano and cornstarch, stir to combine. Add chicken and stir until coated.
2. Preheat wok or iron skillet over high heat. Add 1/2 tablespoon oil. When oil shimmers, add bell peppers, carrots, onion, garlic, cayenne pepper and pinch of salt, to taste. Cook, stirring, until vegetables begin to brown. Transfer to a plate or bowl and set aside.
3. Reduce heat to medium-high and add remaining oil to pan. Add coated chicken and cook, stirring, until no longer pink in middle, about 5 to 7 minutes. Stir in vegetables, lime juice and mint and cook until heated through, less than 1 minute.
Nutritional Notes: per serving: calories 244; fat 8.7g (sat 1g, mono 4.3g, poly 2g); iron 1.3mg; cholesterol 83mg; calcium 52mg; carbohydrate 14.4g; sodium 82mg; protein 27g; fiber 3.3g
Nutrition Bonus: Vitamin A: 140% daily value; Vitamin C: 180% dv; Calcium: 6% dv; Iron: 8% dv
Adapted from AICR