Healthy Recipe of the Week

Spice it up!

Indian Chicken Stir-Fry

Ingredients

• 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

Directions

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

Reference

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