Foodie Friday

Healthy Recipe of the Week

Spice it up!

Indian Chicken Stir-Fry

Image source: Nutrition Action Health Letter, The Healthy Cook


  • 1 tablespoon Grated Ginger
  • 1 tablespoon Grated Garlic
  • 1 Serrano Pepper (minced)
  • 1/2 teaspoon Garam Masala
  • 2 tablespoons Peanut Oil
  • 1 Bell Pepper (any color) (chopped)
  • 1 small Onion (chopped)
  • 1 pound Skinless, Boneless Chicken Breasts or Thighs (chopped)
  • 1 large Tomato (chopped)
  • 1/2 teaspoon Kosher Salt
  • A few sprigs of Cilantro


In a small bowl, mix together the ginger, garlic, Serrano pepper, garam masala, and one (1) tablespoon of the peanut oil.

In a large nonstick pan, heat the remaining one (1) tablespoon of peanut oil over high heat until very hot but not smoking. Stir-fry the bell pepper and onion until charred in spots (1 – 2 minutes). Remove from the pan.

Add the ginger mixture to the pan. Stir-fry until fragrant (about 30 seconds). Add the chicken, tomato, and salt. Stir-fry until the chicken is cooked  (2 – 3 minutes). Return the vegetables to the pan and toss all ingredients together.

Serve over rice of choice. Garnish with cilantro sprigs.

Yields: 4 servings

Preparation Time: 30 minutes

Nutritional Information

Per serving (1 cup, not including rice): 210 calories; 10g total fat; 2g saturated fat; 5g carbohydrates; 1g fiber; 2g total sugar; 0g added sugar; 26g protein; 290mg sodium






Center for Science in the Public Interest. (2020, July/August). The healthy cook: Indian chicken stir-fry. Nutrition Action Health Letter.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: