Foodie Friday

Healthy Recipe of the Week

Spice it up!

Indian Chicken Stir-Fry

Image source: Nutrition Action Health Letter, The Healthy Cook

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.

 

 

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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