Recipe of Any-night-of-the-week Chicken Jalfrezi
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The variety of servings that may be served to make Chicken Jalfrezi is 4 servings. So make sure this portion is enough to serve for your self and your loved one household.
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This recipe is from a Hairy Dieters book. Its healthy and fairly easy to put together with only 279 calories per portion not including rice.
Ingredients and spices that should be Make ready to make Chicken Jalfrezi:
- 6 long green chillies
- 4 boneless and skinless chicken breasts
- 2 tbsp olive oil
- 2 garlic cloves, peeled and diced
- 3 ripe tomatoes, diced
- 1 tbsp ground cumin
- 1 tbsp garam masala
- 1 tsp ground turmeric
- 1 tbsp caster sugar
- 1 tsp Sea salt
- 200 ml cold water
- 2 tbsp low-fat yogurt
- 1 medium onion, cut into 12 wedges
- 1 Green pepper, deseeded and cut into thick strips
- 2 tomatoes, quartered
- 2 tsp cornflour
- 1 tbsp water
Steps to make to make Chicken Jalfrezi
- For the chillies finely chop 4 of the chillies. It's up to personal preference if chillies are deseeded or not. The last two chillies cut from stalk to tip on one side. Cut the chicken breasts into bite size chunks.
- Heat 1 tablespoon of oil in a large non-stick frying pan or wok over high heat. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, turmic, sugar and salt then stir-fry for 3-4 minutes until vegetables start to soften. Avoid burning the garlic and spices as it'll create a slight bitter taste in the sauce.
- Add the chicken pieces and whole chillies and cook for a further 3-4 minutes, stirring regularly. Pour the water in and stir in the yogurt then reduce heat, sauce needs to simmer. Cook for 8-9 minutes, stirring occasionally until the chicken is tender and fully cooked through and the sauce has reduced 1/3 down.
- While the chicken is cooking, heat the remaining tablespoon of oil and stir-fry the onion and pepper for 3-4 minutes until lightly brown. Add the quartered tomatoes and fry for another 2-3 minutes, stirring very regularly until vegetables are tender.
- Mix the cornflour with the tablespoon of water and once the chicken is cooked stir in the cornflour mixture and simmer until sauce thickens, stirring occasionally.
- Remove from the heat and add the stir-fried vegetables and toss together. Serve immediately.
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