HomeUncategorised Chicken Jalfrezi

Chicken Jalfrezi

Posted in : Uncategorised on by : Pete

Chicken Jalfrezi

Adapted from the Hairy Biker's Recipe to make even more healthy
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 People

Ingredients

  • 6 long green chillies
  • 4 Skinless Chicken Breasts
  • Squirt FryLite
  • 2 garlic cloves peeled and finely chopped
  • 3 ripe tomatoes chopped
  • 1 tbsp Ground Cumin
  • 1 tbsp garam masala
  • 1 tsp ground turmeric
  • 1 tbsp Sweetener
  • 1 tsp flaked sea salt
  • 200 ml Cold Water
  • 2 tbsp low-fat natural yoghurt
  • 1 medium onion cut into Wedges
  • 1 green pepper deseeded and cut into rough 3cm chunks
  • 2 tomatoes quartered
  • 2 tsp cornflour
  • 1 tbsp water

Instructions

  • Finely chop 4 of the chillies – deseed a couple or all of them first if you don’t like very spicy food. Split the other 2 chillies from stalk to tip on 1 side without opening or removing the seeds.
  • Cut each chicken breast into 7 or 8 bite-sized chunks.
  • Heat a fairly deep, non-stick frying pan (or wok) over a high heat with a squirt of FryLite. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, turmeric, sugar and salt, then stir-fry for 3–4 minutes until the vegetables soften. Don’t let the garlic or spices burn or they will add a bitter flavour to the sauce.
  • Next, add the chicken pieces and whole chillies and cook for 3 minutes, turning the chicken regularly.
  • Pour over the 200ml of water, stir in the yoghurt and reduce the heat only slightly – you want the sauce to simmer. Cook for about 8 minutes, stirring occasionally until the chicken is tender and cooked through and the sauce has reduced by about a third. (The yoghurt may separate to begin with but will disappear into the sauce.)
  • 6 While the chicken is cooking, heat a clean pan and stir-fry the onion and pepper with a little FryLite over a high heat for 3–4 minutes until lightly browned. Add the quartered tomatoes and fry for 2–3 minutes more, stirring until the vegetables are just tender.
  • 7 Mix the cornflour with the tablespoon of water to form a smooth paste. When the chicken is cooked, stir in the cornflour mixture and simmer for a few seconds until the sauce thickens, stirring constantly.
  • 8 Remove from the heat, add the hot stir-fried vegetables and toss together lightly. Serve immediately. And just in case you were wondering – don’t eat the whole chillies!

Leave a Reply