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
- Heat the oil in a large saucepan
- Add the onions, ginger, garlic, and chillies and allow to cook , stirring well and making sure that nothing burns
- To the saucepan add the passata sauce, tomato puree, chopped tomatoes and natural yogurt
- Mix well and allow to cook for 5 minutes
- To the saucepan add the spices and chicken
- Allow this to cook for 5 minutes, stirring well
- Next add the water and mix well
- Bring the boil and then turn on a low heat for 20 minutes, with the lid on the saucepan
- Add the peppers and replace the lid, cook for a further 15 minutes
- Season if desired
Serving Suggestions
Serve with boiled brown rice
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
Disclaimer
Click here for more details
1/6 of the recipe contains
of an adult's reference intake
| Nutrition Information |
| Typical Values | Per 100g | Per Portion (403g) |
| Energy | 263Kj | 1061Kj |
| 62Kcal | 252Kcal |
| Fat | 1.6g | 6.3g |
| (of which saturates) | 0.3g | 1.2g |
| Carbohydrate | 4g | 15.9g |
| (of which sugars) | 3.2g | 13.1g |
| Fibre | 0.9g | 3.7g |
| Protein | 7.7g | 31.1g |
| Salt | 0.1g | 0.3g |
Recipe rating
Current rating: 0 (0 ratings)