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Chicken jalfrezi recipe
Chicken jalfrezi recipe
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Prep Time:
20 minutes
Cook Time:
40 minutes
Total Time:
60 minutes
Healthy Indian chicken curry with vegetables in a family-friendly sauce, only 418 calories per serving.
Ingredients:
  • 9.20 gm extra virgin olive oil
  • 10 mini vine capsicums, halved, deseeded (see note)
  • 1 large zucchini, chopped
  • 650g skinless chicken thigh fillets, trimmed, quartered
  • 1 brown onion, cut into thin wedges
  • 3 tsp finely grated fresh ginger
  • 3 garlic cloves, finely grated
  • 1 fresh jalapeño, deseeded, coarsely chopped
  • 5.00 gm dried cumin
  • 2 tsp dried coriander
  • 1 tsp ground turmeric
  • 400g can finely chopped tomatoes
  • 2 fresh bay leaves
  • 1/2 tsp garam masala
  • Steamed brown rice, to serve
  • Lime pickle, to serve (optional)
  • Fresh coriander sprigs, to serve (optional)
Instructions:
  • Heat oil in a sizzling wok. Stir-fry capsicum and zucchini until tender crisp, about 3-4 minutes. Transfer to a plate using a slotted spoon.
  • Cook the chicken in two batches in the wok for 3 minutes on each side until golden brown. Then, transfer to a plate.
  • Simmer on low heat. Add onion and cook for 5 minutes until soft, stirring occasionally. Mix in ginger, garlic, and jalapeño and stir for 1 minute until fragrant. Add cumin, coriander, and turmeric and toss together.
  • Add the chicken back to the wok along with half of the capsicum mixture. Introduce the tomatoes, 125ml (1/2 cup) water, and bay leaves. Bring to a boil, then simmer on low heat, stirring occasionally, for 20 minutes until the sauce thickens.
  • Incorporate the aromatic garam masala and the rest of the capsicum mixture. Stir and cook for 1 minute until warmed. Season to taste. Serve with rice, and if desired, accompany with lime pickle and fresh coriander.

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