Chicken jalfrezi

Chicken is a low fat, lean meat rich in protein


A tasty chicken dish that is full of flavour and spices. Ideal for the whole family as a winter warmer.


Ingredients - Serves 6 Adults

  • 1 tablespoon of oil
  • 500g / 17½  oz. of onions, finely diced
  • 1 inch of ginger, grated
  • 1 teaspoon of garlic, crushed
  • 2 chillies, finely chopped
  • 1 x 250g / 9 oz. carton of passata
  • 1 tablespoon of tomato purée
  • 200g / 7 oz. of chopped tomatoes
  • 250ml / 8½ fl oz. of low-fat natural yoghurt
  • ½ teaspoon of chilli powder
  • 1 teaspoon of turmeric
  • 2 teaspoons of garam masala
  • 650g / 23 oz. of chicken, diced
  • 150ml / 5 fl oz. of water
  • 1 red pepper, cubed
  • 1 green pepper, cubed
  • Salt and black pepper to season

Method

  1. Heat the oil in a large saucepan
  2. Add the onions, ginger, garlic, and chillies and allow to cook , stirring well and making sure that nothing burns
  3. To the saucepan add the passata sauce, tomato puree, chopped tomatoes and natural yogurt
  4. Mix well and allow to cook for 5 minutes
  5. To the saucepan add the spices and chicken
  6. Allow this to cook for 5 minutes, stirring well
  7. Next add the water and mix well
  8. Bring the boil and then turn on a low heat for 20 minutes, with the lid on the saucepan
  9. Add the peppers and replace the lid, cook for a further 15 minutes
  10. Season if desired

Serving Suggestions

Serve with boiled brown rice

info

To make this recipe less spicy add in a little more low-fat yogurt

About this Recipe

This recipe was kindly provided by Asha Chada from Indian Nights Inn

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Chicken jalfrezi

Serves

6 Adults

6 Adults

Preparation Time

15 Minutes

15 Minutes

Cooking Time

60 Minutes

60 Minutes

Cost

Low

Low

5-a-day

3 Of Your 5 A Day

3 Of Your 5 A Day

Utensils Needed

Cheese Grater, Chopping Board, Chopping Knife, Measuring Jug(for Liquids), Saucepan, Wooden Spoon

Cheese GraterChopping BoardChopping KnifeMeasuring Jug(for Liquids)SaucepanWooden Spoon
1/6 of the recipe contains
Energy
1061kj
252kcal
13%
Fat
6.3g
9%
Saturates
1.2g
6%
Sugars
13.1g
15%
Salt
0.3g
5%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (403g)
Energy263Kj 1061Kj
62Kcal 252Kcal
Fat1.6g 6.3g
(of which saturates)0.3g 1.2g
Carbohydrate4g 15.9g
(of which sugars)3.2g 13.1g
Protein7.7g 31.1g
Salt0.1g 0.3g
Fibre0.9g 3.7g

Recipe rating

Current rating: 0 (0 ratings)