Our Easy Stir Fry Wok-Seared Chicken and Vegetables(Kadhai Murghi)

 Easy Stir Fry

Easy stir fry recipes are often cooked in households but do not often result perfectly as expected.  There could several reasons why, the amount of heat in your stove, the freshness of your ingredients, the right combination of sauces, or the uneven proportions of meat and vegetables that are cooked separately for proper searing and wilting.  These and many more could be tragic reasons for an imperfect stir fry.  But do not worry.  It really takes a little bit of your time and creativity to be masters of your kitchen.   Here is a recipe that can help you understand stir frying and how to reach a delicious dish in just a few minutes.  Let’s do the cooking then.

WOK-SEARED CHICKEN & VEGETABLES (KADHAI MURGHI):

This colorful stir fry combines green bell pepper, orange carrots, red onion along with spice coated chicken to a delicious entree.  The cooking would be quick, so let’s measure out and prepare all the ingredients in the recipe before you light up your wok. You can enjoy the smoky aromas that would rise from the pan and the combination of spices that would titillate your taste buds. You can substitute a few pepper flakes and cooked with some unopened dried chili peppers if you are dining with kids to lower the heat. You can also use a little bit less mint.  The recipe can make four servings and can be prepared in thirty five minutes.

INGREDIENTS:

• 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 chicken breasts, please debone them and remove the skins before you trim and cut into one 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
• 3 dried red chilies, like Thai, chile de arbol or cayenne, please remove their stems
• 1 tablespoon lime juice
• 1/2 cup packed fresh mint leaves, please chop them finely

THE PROCEDURE:

• Begin by grinding the 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.  Then pour the ingredients to a medium bowl and add cornstarch, salt and turmeric, stir and combine everything.
• Then you can add the chicken cuts and toss until coated with the mixture and let5 it sit on this mixture to reserve for frying.
• To start frying, heat your wok or a well seasoned cast iron skillet over high heat on your American stove.
• Add two tablespoons oil. When the oil is shimmering stir in the carrots, bell pepper, onion, garlic and chilies.
• Cook by stirring until the vegetables begin to brown for four to six minutes. Transfer to a plate and reserve.
• Then reduce the heat to medium high and add the remaining one tablespoon oil to the pan.
• Then cook the chicken with the seasonings from the bowl and stir fry until they are no longer pink in the middle for five to seven minutes.
• Then stir in the vegetables together with the lime juice and mint leaves and cook until heated through for about thirty seconds.
• Transfer to a serving platter and serve with hot steaming rice.  Enjoy this easy stir fry and follow its procedure for other types of fries at home.  You will be enjoying as you become the masters of your kitchens. 

NUTRITION:

• Per serving: 271 calories; 14 g fat ( 2 g sat , 7 g mono ); 63 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 25 g protein; 4 g fiber; 524 mg sodium; 514 mg potassium.
• Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (70% dv), Iron (20% dv), Fiber (16% dv), Potassium (15% dv).
• Carbohydrate Servings: 1

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