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Indian-Style Chicken Sauté

9 Reviews
88% would make this recipe again

Chicken strips and vegetables in a curry sauce.

An example of «China meets India» in a hurry... : a quick sautéing in a wok followed by Indian curry seasoning.

Preparation : 10 min Cooking : 25 min
430 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly

Ingredients

1 tbsp butter, unsalted 14 g
2 tbsp canola oil 30 mL
200 g chicken strips
1/2 onions, finely chopped 100 g
1 zucchini, cut into thin rounds 130 g
1/2 green peppers, cut into thin strips 80 g
2 tsp curry powder 6 g
1 cup soybean sprouts 70 g
1 clove garlic, crushed
1/4 cup unsweetened coconut milk 65 mL
salt [optional]
ground pepper to taste [optional]

Before you start

Put the serving dish in the oven at the lowest setting to keep the chicken strips warm while you cook the vegetables.

Method

  1. Heat the butter in a skillet or wok over medium heat. Sauté the chicken strips 2-3 minutes. Turn them, add salt and pepper, then cook an additional 2-3 minutes. Remove the chicken from the skillet, transfer to a dish and keep warm in the oven.
  2. Add half of the oil to the skillet over medium heat and sauté the finely chopped onion. Coarsely slice the zucchini into rounds and the peppers into narrow strips, of about 7 mm. Add them to the skillet and sauté 7-8 min with occasional stirring. Add 1 teaspoon of curry powder and cook 1 min with constant stirring. Add the soybean sprouts and salt, then cook 3-4 min. Add the contents of the skillet to the chicken strips and keep warm in the oven.
  3. Pour the remaining oil into the skillet over medium heat and sauté the crushed garlic 1 min with stirring. Add the remaining curry powder and cook 1 min with constant stirring. Pour in the coconut milk, stir and cook over very low heat 2-3 min. Put the chicken and vegetables back into the skillet, then mix well with the coconut-curry sauce. Heat a couple of minutes then serve.

Remarks

Serve this dish over a bed of basmati rice.

Nutrition Facts Table

per 1 Serving (310g)

Amount

% Daily Value

Calories

430

Fat

30 g

46 %

Saturated 12 g
+ Trans 0.4 g

62 %

Cholesterol

80 mg

Sodium

90 mg

4 %

Carbohydrate

15 g

5 %

Fibre

3 g

14 %

Sugars

5 g

Protein

30 g

Vitamin A

19 %

Vitamin C

75 %

Calcium

7 %

Iron

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Fibre, Omega-3, Vitamin B12
Good source of  :
Copper, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 2
Meat and Alternatives 3
Fats 4 ½

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Members' Reviews

9 Reviews (9 with rating only ) 88% would make this recipe again

This recipe is in the following categories

Vegetables | Poultry | Main courses/Entrées | Source of Omega-3 | Low Sodium | High Iron | Halal | Sauté/Stir Fry | Asian