Indian-Style Chicken Sauté

Indian-Style Chicken Sauté

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.

2 servings
Preparation 10 min
Cooking 25 min

430 calories per serving 


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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = 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

20 %

Vitamin C

70 %

Calcium

8 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Poultry | Vegetables | Main courses/Entrées | Halal | High Iron | Low Sodium | Source of Omega-3 | Sauté/Stir Fry | Asian

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