Wok-seared chicken and vegetable stir-fry

Doctors in training often don't have the spare time to cook elaborate meals. When I was in medical school that was the case for me. I would often come home late and want to put together a quick meal.

This stir-fry dish is a bit more elaborate than the kind of thing I would prepare then, but it is still simple and a great alternative for a week-night meal.

Note: This summer, Dr. Rubin, along with Thad Woodward, MD, will coordinate care for more than 7,000 athletes who will participate in the 2015 Special Olympics World Games Los Angeles. Kaiser Permanente is proud to serve as Founding Champion and Official Health Partner of the Games, July 25 to Aug. 2, when inspirational athletes from more than 177 countries will come to Southern California.

Learn more about the Special Olympics here.

Servings: 4

Prep Time: 20 minutes

Cook Time: 15 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 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
  • 3 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

Directions

  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. 
  2. Transfer to a medium bowl and add cornstarch, salt and turmeric; stir to combine. 
  3. Add chicken and stir until coated with the spice mixture.
  4. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tablespoons oil. 
  5. 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.
  6. Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. 
  7. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. 
  8. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.

Nutrition Information (per serving)

  • Calories: 271
  • Fat: 14 g
  • Cholesterol: 63 mg
  • Carbohydrates: 13 g
  • Sugars: 0 g
  • Protein: 25 g
  • Fiber: 4 g
  • Sodium: 524 mg
  • Potassium: 514 mg

Contributor

Aaron Rubin, MD