Indian-spiced Chicken And Asparagus

Total Time: 40 mins Preparation Time: 10 mins Cook Time: 30 mins

Ingredients

• 1 1/2 teaspoons cumin seeds
• 1 1/2 teaspoons fennel seeds
• 1 lb chicken tenders, cut into bite-size chunks
• 3/4 teaspoon salt, divided
• 2 tablespoons canola oil, divided
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 small fresh chili pepper, seeded and minced
• 1 tablespoon minced fresh ginger
• 1 1/2 lbs asparagus (woody ends trimmed, cut into 1-inch pieces)
• 1/2 cup light coconut milk (see tip)
• 1/2 cup chopped fresh cilantro

Recipe

• 1 toast cumin and fennel seeds in a small dry skillet over medium heat until fragrant and beginning to brown, about 2 minutes. finely grind in a spice grinder (such as a clean coffee grinder) or with a mortar and pestle.
• 2 toss chicken with 1 1/2 teaspoons of the spice mixture and 1/4 teaspoon salt in a bowl.
• 3 heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. add the chicken and cook, stirring frequently, until browned, 3 to 4 minutes. remove to a plate.
• 4 reduce heat to medium and add the remaining 1 tablespoon oil, onion, garlic, chile and ginger; cook, stirring, until softened, 2 to 3 minutes.
• 5 add asparagus, sprinkle with the remaining spice mixture and cook, stirring, for 2 minutes. stir in coconut milk and the remaining 1/2 teaspoon salt and simmer for 2 minutes more.
• 6 return the chicken and any accumulated juice to the pan and cook until the chicken is just cooked through and the asparagus is tender-crisp, about 2 minutes more. serve sprinkled with cilantro.
• 7 tips and notes: refrigerate leftover coconut milk for up to 1 week or freeze for up to 2 months. it will appear separated when thawed; simply mix until smooth.
• 8 nutrition bonus: folate (34% daily value), vitamin a (21% dv), vitamin c (20% dv).
• 9 carbohydrate servings: 1/2.
• 10 exchanges: 1 vegetable, 3 lean meat, 2 fat.