jalfrezi

Put down the phone, forget about the takeaway and make our slimming friendly take on a Chicken Jalfrezi!

Chicken Jalfrezi | Slimming &amp; Weight Watchers Friendly

chicken breast (diced)

tsp cumin

turmeric

tsp coriander

tsp chilli flakes

tsp cumin seeds

onion (diced)

red pepper (diced)

green pepper

green chilli (seeds removed and finely diced)

g courgette (finely diced)

tomatoes

tomato puree

garlic

ginger (finely grated)

tsp garam masala

chicken stock cube

water

Sprinkle

Add the diced chicken to a bowl and sprinkle over the marinade spices. Stir until the chicken is completely coated. Cover with cling film and pop in the fridge for 10 minutes.

Brown

Spray a large frying pan with low calorie cooking spray and brown the chicken until sealed on all sides.

Add the onions to the pan and continue to fry for 3 minutes until they begin to soften. Add the peppers and chilli and fry for a further 2 minutes.

Once the peppers have begun to soften, add the chopped courgette, garlic, ginger and stir until fully combined.

Pour

Pour in the chopped tomatoes, tomato puree and the water.

Crumble

Crumble the stock cube into the pan and sprinkle in the coriander, cumin and garam masala give the pan a good stir.

Allow

Allow to bubble for 5 - 10 minutes until the vegetables are soft and the sauce is heated through. If the sauce looks a little thick then add some extra water.

Stir

Stir through the chopped coriander and serve.

For the chicken marinade

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Sprinkle the marinade over the diced chicken and coat completely.

Brown the chicken on a frying pan with low calorie cooking spray.

Add the onions to the pan, then add the peppers and chilli.

Add the chopped courgette, garlic, ginger and stir.

Crumble the stock cube and add in the coriander, cumin, and garam masala.

Allow to bubble until vegetables are soft.

Stir through the coriander and serve.

Chicken Jalfrezi - Pinch of Nom

Jalfrezi is more similar in its cooking method to dry-fried Chinese dishes rather than the typical wet Indian curry. It's made by cooking spicy green chilies (I use Thai bird chilies, you can use serranos or jalapeños if you prefer) along with onion, garlic, ginger, cilantro stems and red peppers. The key to great flavor development is to cook down the aromatics in oil until almost all the moisture is driven from them and they become sticky and begin to brown. To this flavorful base, a few spices are added (hot paprika, cumin, coriander, and turmeric), along with chopped tomatoes.

Chickpea, Potato, and Spinach Jalfrezi With Cilantro Chutney Recipe

russet potatoes, peeled and cut into rough 1 1/2-inch chunks

Kosher salt

vegetable oil

onion,

garlic,

red pepper, finely diced

coriander

cumin

paprika

plum tomatoes, peeled, seeded, and roughly chopped (a canned tomato is fine)

chickpeas,

curly spinach, roughly chopped

juice limes

For the Cilantro Chutney

cilantro leaves and tender stems

green Thai bird chili

Place potatoes in a large saucepan and cover with water by 1-inch. Season to taste with salt. Bring to a boil and simmer until potatoes are tender but not falling apart, about 10 minutes. Drain and set aside.

In a large heavy-bottomed saucepan or Dutch oven, heat oil over medium-high heat until shimmering. Add grated onion, garlic, ginger, chilies, cilantro stems, and red pepper, and cook, stirring frequently, until most of the moisture has evaporated and mixture is beginning to brown, about 10 minutes. Add turmeric, coriander, cumin, and paprika, and cook, stirring constantly, until fragrant, about 1 minute.

Add chopped tomatoes, chickpeas, spinach, 1/2 cup of water, and cooked potatoes. Stir until spinach wilts. Add half of lime juice and season to taste with salt. reduce heat to lowest setting, cover, and keep warm while making chutney.

For the Chutney: Combine cilantro, garlic, chili, and remaining lime juice in a blender or in the cup of a hand blender and add 1/3 cup water. Blend until smooth, scraping down sides and adding water as necessary. Season to taste with salt.

Add more liquid to jalfrezi if necessary and serve with chutney and steamed basmati rice or naan.

Instead of calling the Indian takeaway, make your own easy chicken jalfrezi. This curry is also healthy with two of your 5-a-day and a dose of vitamin C

Chicken jalfrezi

½ large onion, roughly chopped

garlic cloves, chopped

green chilli, finely chopped

vegetable oil,

plum tomatoes

tbsp coriander

tbsp cumin

chicken breasts, diced

½ large onion, sliced

red pepper, chopped

red chillies, finely chopped (optional)

coriander leaves

basmati rice bread

Take 2-3 diced chicken breasts and coat in 1 tsp cumin, 1 tsp coriander and 1 tsp turmeric then leave it to marinate in the fridge while you make the sauce.

To make the sauce, fry ½ roughly chopped large onion, 2 chopped garlic cloves and 1 finely chopped green chilli in a large pan with a little vegetable oil, for around 5 mins, until browned.

Add 300ml water to the onion mixture and simmer for around 20 minutes.

Meanwhile, put a 400g can plum tomatoes in a <a href="https://www.bbcgoodfood.com/content/test-five-best-food-processors">food processor</a> and give it a good whizz (aim for a smooth consistency).

Heat another large pan and gently fry 1 tbsp coriander, 1 tbsp cumin and 1 tsp turmeric in a splash of oil for about a minute. Add the tomatoes to this pan and simmer for around 10 minutes.

Next, whizz your onion mixture in the food processor and add it to the spiced tomato sauce. Season generously, stir, then simmer for 20 minutes. You can make large batches of this sauce and freeze it for later use.

Fry the marinated chicken in vegetable oil and stir continuously. After a few minutes, turn down the heat and add the remaining ½ sliced onion, 1 chopped red pepper and 2 finely chopped red chillies. Stir until the onions and pepper soften.

Add the sauce you prepared earlier to the cooked chicken and simmer for around 10-20 minutes, adding a splash of water if it gets too thick.

Just before you dish it up, stir in 2 tsp garam masala and handful of chopped coriander leaves. Serve with basmati rice or naan bread.

Chicken Jalfrezi is a tomato-based curry made with boneless chicken, bell peppers, and onion. This recipe is easy, authentic, and brimming with flavor! Tested and perfected!

Chicken Jalfrezi (Easy and Authentic)

neutral oil

cumin seeds

onion

garlic (crushed

1- inch ginger (crushed

coriander powder

tsp Kashmiri red chili powder

turmeric powder

tsp red chili powder

tsp black pepper

sea salt

tomato paste (optional)

green bell pepper

red bell pepper

green chili pepper

soy sauce (sub gluten-free soy sauce

tbsp ketchup (sub chili garlic sauce or hot and sweet sauce)

tsp white vinegar or rice vinegar

lemon juice (or lime juice)

tbsp cilantro (for garnish (optional))

Sauté onions, garlic and ginger.

Heat oil in a large sauté pan over medium-high heat. Once the oil is hot, add the cumin seeds (they’ll start to sizzle) and onion. Sauté until the onions are golden (~7-8 minutes). Add the garlic and ginger and sauté for another minute, until aromatic.

Add chicken and cook. Next add spices and cook.

Add the chicken and sauté until the color changes from pink to pale (~3 min). Add all the ground spices (coriander, Kashmiri red chili/paprika, turmeric, garam masala, red chili powder, and black pepper) and salt and sauté for 1-2 minutes. You’ll start to see the oil glisten and separate.

Stir in tomatoes and tomato paste and cook.

Stir in the puréed tomatoes and tomato paste (if using). Sauté for 5-6 minutes, until the tomatoes are cooked and the oil starts to glisten.

Add red and green bell peppers, onion, green chili pepper soy sauce, ketchup and vinegar. Cook

Add the red and green bell peppers, onion (if using), green chili pepper, soy sauce, ketchup, and vinegar. Sauté for another 4-5 minutes, until the bell peppers have softened to your liking and you can see the oil separating from the curry. If the curry is starting to dry up, add 1/4 cup (60 ml) of water and sauté to desired consistency.

Add finishing ingredients.

Turn off the heat. Squeeze in the lemon juice and garnish with cilantro. Serve immediately with roti, paratha, naan, or rice.

https://content.jwplatform.com/videos/2liM3VpN.mp4

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