Chicken Jalfrezi
User Reviews
4.8
18 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
40 mins
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Servings
4
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Calories
535 kcal
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Course
Main Course
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Cuisine
Indian
Chicken Jalfrezi
Report
Forget takeaways! This delicious chicken jalfrezi is easy to make in your Instant Pot or stovetop and it's diet friendly too. Adjust how many chillies you add depending on how hot you like your curries. Use one deseeded green chilli for a mild curry or up to four if you like it really spicy.
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Ingredients
For the stir-fried vegetables
- 1 tsp vegetable oil or cooking spray
- 1 tsp mustard or cumin seeds
- 1 tsp garam masala
- 1 red onion , sliced
- 1 green bell pepper , sliced
- 1 red or yellow bell pepper , sliced
- 3 to matoes , quartered
For the chicken
- 700 g | 1.5 pounds skinless chicken breast or chicken thigh , cubed
- 1/2 tbsp garam masala
- 1 tsp ground turmeric
- 1 tsp ground coriander
- 1 tsp ground ginger (or freshly grated ginger)
- 1 tsp sugar or sweetener
- 1 tsp salt
For the jalfrezi sauce
- 2 onions , finely diced
- 4 garlic cloves , minced
- 400 g | 14oz tin chopped tomatoes
- 200 g | 7oz Passata or tinned chopped tomatoes blitzed to a puree
- 250 ml | 1 cup vegetable stock
- 1-4 green chillies , sliced in half (deseeded if preferred)
- 3-4 tbsp 0% fat natural yoghurt
- 1 tsp cornflour (cornstarch) diluted in 1 tbsp cold water (Instant Pot method only)
To serve
- Sliced green chilli
- Coriander (cilantro)
- Lime wedges
- Salt and pepper to season
Instructions
Chicken Jalfrezi Instant Pot method
- Mix the cubed chicken with the spices, sugar and salt. Set aside to marinate while you are stir frying the vegetables.
- Heat a little vegetable oil (or use Fry Light) in your Instant Pot using the Sauté function. Fry the onion, peppers and fresh tomatoes with mustard seeds and a little Garam Masala for 2-3 minutes until a little softened but still crunchy. Remove with a slotted spoon and set aside.
- Sauté the chicken until nicely browned on all sides, adding a little oil or stock if the pot is very dry. You might need to do this in batches to get a good sear on the chicken – alternatively cook in a frying pan and then add into the Instant Pot.
- Fry the onions for 5 minutes until softened then add the garlic, tinned tomatoes, chicken, green chillies and stock. Cover, set vent to sealing and cook for 15 minutes at high pressure.
- Release the pressure manually. Add the cornflour slurry and yoghurt and cook on 'Sauté' until the sauce thickens slightly.
- Return the stir fried vegetables to the curry and cook just for a minute until heated through. Taste and adjust the seasoning if needed. Remove the green chillies unless you like it hot!
- Serve over rice, garnished with fresh coriander leaves, extra sliced green chillies and lime wedges on the side.
Chicken Jalfrezi stovetop method
- Mix the cubed chicken with the spices, sugar and salt. Set aside to marinate while you are stir frying the vegetables.
- Heat a little vegetable oil (or use Fry Light) in a large frying pan or a wok. Fry the onion, peppers and fresh tomatoes with mustard seeds and a little Garam Masala for 2-3 minutes until a little softened but still crunchy. Remove with a slotted spoon and set aside.
- Fry the chicken until nicely coloured on all sides. Set aside.
- Add a little more oil (or use cooking spray) and gently fry the onions for 5 minutes. Stir in the garlic once the onions have softened and cook for 2 minutes.
- Add the tomatoes, green chillies and half the stock. Bring the sauce to a rolling simmer then return the chicken to the pot.
- Cover and simmer on low heat for 20-30 minutes, adding more stock if the pan is getting too dry.
- Stir in the yoghurt and then add the stir fried vegetables just for a minute until heated through.
- Check the seasoning and adjust if necessary. Remove the green chillies unless you like it hot!
- Serve over rice, garnished with fresh coriander leaves, sliced green chillies and lime wedges on the side.
Notes
- Slimming World Syns
- This recipe is Free unless you use oil which comes at 6 Syns per tablespoon (2 per serving).
- Please note I am not affiliated in any way with Slimming World. Syn values are based on the Slimming World online calculator.
- Nutritional information is always approximate, and will depend on the ingredients you choose, serving sizes etc.
Nutrition Information
Show Details
Calories
535kcal
(27%)
Carbohydrates
37g
(12%)
Protein
44g
(88%)
Fat
22g
(34%)
Saturated Fat
1g
(5%)
Cholesterol
112mg
(37%)
Sodium
11622mg
(484%)
Potassium
1360mg
(39%)
Fiber
6g
(24%)
Sugar
16g
(32%)
Vitamin A
1465IU
(29%)
Vitamin C
87.9mg
(98%)
Calcium
108mg
(11%)
Iron
3.7mg
(21%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 535 kcal
% Daily Value*
| Calories | 535kcal | 27% |
| Carbohydrates | 37g | 12% |
| Protein | 44g | 88% |
| Fat | 22g | 34% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 112mg | 37% |
| Sodium | 11622mg | 484% |
| Potassium | 1360mg | 29% |
| Fiber | 6g | 24% |
| Sugar | 16g | 32% |
| Vitamin A | 1465IU | 29% |
| Vitamin C | 87.9mg | 98% |
| Calcium | 108mg | 11% |
| Iron | 3.7mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
18 reviews
Excellent
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