Kadhai Murghi (Wok-Seared Chicken & Vegetables )

4.6

(10)

9 Reviews

This stir-fry is typical of Northern Indian cuisine, with its emphasis on fresh vegetables. Because the cooking happens quickly it's a good idea to measure out and prepare all the ingredients in this recipe before you fire up the wok.

By Raghavan Iyer

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Prep Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

4 servings, 1 1/ cups each

Nutrition Profile:

Low-Carb Diabetes-Friendly Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Heart-Healthy High-Protein Gluten-Free Low-Calorie

Jump to Nutrition Facts

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Ingredients

2 teaspoons coriander seeds
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1 tablespoon cornstarch
¾ teaspoon salt
½ teaspoon ground turmeric
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes
3 tablespoons canola oil, divided
2 large carrots, cut into 1/4-inch-thick slices
1 large green bell pepper, cut into 1-inch cubes
1 small red onion, cut into 1/2-inch cubes
4 large cloves garlic, thinly sliced
3 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
1 tablespoon lime juice
½ cup firmly packed fresh mint leaves, finely chopped

Directions

Grind coriander, cumin and fennel seeds in a spice grinder or with a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add cornstarch, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture.
Preheat a large flat-bottom wok or cast-iron skillet over high heat. Add 2 tablespoons oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate.
Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.

Tips

Equipment: Spice grinder or mortar and pestle

Originally appeared: EatingWell Magazine, January/February 2008; October 2020 30th Anniversary

Nutrition Facts (per serving)

271	Calories
14g	Fat
13g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 271
% Daily Value *
Total Carbohydrate 13g	5%
Dietary Fiber 4g	14%
Total Sugars 4g
Protein 25g	50%
Total Fat 14g	18%
Saturated Fat 2g	10%
Cholesterol 63mg	21%
Vitamin A 6753IU	135%
Vitamin C 40mg	45%
Folate 30mcg	8%
Sodium 524mg	23%
Calcium 78mg	6%
Iron 3mg	18%
Magnesium 48mg	11%
Potassium 512mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Kadhai Murghi (Wok-Seared Chicken & Vegetables )

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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