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Wok-Seared Chicken & Vegetables (Kadhai murghi)

Wok-Seared Chicken & Vegetables (Kadhai murghi)
This Recipe Is:

WebMD Recipe from EatingWell.com

This colorful stir-fry combines green bell pepper, orange carrots and red onion along with spice-coated chicken for a delicious result. The cooking happens quickly, so it’s a good idea to measure out and prepare all the ingredients in the recipe before you fire up the wok. Enjoy the smoky aromas that emanate from the pan and the combination of spices that titillate the taste buds.

Ingredients
Prep: 35 minutes | Total Time: 35 minutes
  • 2 teaspoons
    coriander seeds
  • 1 teaspoon
    cumin seeds
  • 1 teaspoon
    fennel seeds
  • 1 tablespoon
    cornstarch
  • 3/4 teaspoon
    salt
  • 1/2 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
  • dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
  • 1 tablespoon
    lime juice
  • 1/2 cup
    firmly packed fresh mint leaves, finely chopped
Instructions
  1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or 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.
  2. Preheat a wok or a well-seasoned 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.
  3. 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.
Nutritional Information
Serving Size: 1 1/4 cups

Makes: 4 servings
  • Calories271
  • Fat14 g
    • Saturated fat2 g
  • Cholesterol63 mg
  • Carbohydrates13 g
    • Dietary fiber4 g
  • Protein25 g
  • Sodium524 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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