Indian-Style Chicken Sauté

14 Reviews
83% 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.

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Preparation : 10 min Cooking : 25 min
430 calories/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] 0.2 g
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.

Nutrition Facts Table

per 1 serving (310 g)

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

Net Carbs

12 g

Protein

30 g

Vitamin A

19 %

Vitamin C

75 %

Calcium

7 %

Iron

26 %
More info

Claims

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

DIABETES Exchange

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

14 Reviews (14 with rating only) 83% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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