Low-cal chicken jalfrezi

    (1)

    This is my go to recipe for chicken jalfrezi. It's low in calories, quick and easy to make and has a nice spicy kick.

    Alan66

    Lancashire, England, UK
    1 person made this

    Ingredients
    Serves: 4 

    • 2 tablespoons sunflower oil
    • 1 tablespoon chilli flakes
    • 1 tablespoon garam masala
    • 1 tablespoon caster sugar
    • 1 teaspoon garlic granules
    • 1 teaspoon ground turmeric
    • 1 teaspoon lo-salt
    • 5 ripe tomatoes, 3 chopped and 2 quartered
    • 450g chicken breast fillets, cubed
    • 200ml cold water
    • 2 tablespoons low fat natural yoghurt
    • 1 medium green pepper, deseeded and diced
    • 1 medium white onion, cut into 8 wedges
    • 2 teaspoons cornflour

    Method
    Prep:10min  ›  Cook:25min  ›  Ready in:35min 

    1. Put 1 tablespoon of the oil into a medium sized saucepan over a medium heat and add the chilli flakes, garam masala, sugar, garlic granules, turmeric, lo-salt and chopped tomatoes. Cook and stir for 4 to 5 minutes until the tomatoes soften. Be careful not to burn the spices.
    2. Add the cubed chicken and stir to coat in the spices. Cook for 3 to 4 minutes to brown the chicken, then add the water and stir. Add the yoghurt and stir again to combine. Reduce the heat to a simmer and cook for around 10 minutes until the chicken is cooked through.
    3. While the chicken is cooking. Heat the remaining oil in a medium sized saucepan and add the onion and green pepper. Cook over a high heat for 5 minutes or so until beginning to brown. Then add the quartered tomatoes and continue to cook, stirring for a further 3 minutes.
    4. Mix the cornflour with a little water to make a thin paste and add to the chicken; stir until thickened a little. Then add the onion, green pepper and tomatoes from the other pan. Stir it all together gently.
    5. Serve with rice, naan bread, chutney, etc. and enjoy.

    Tip

    Serves 4 people and is approximately 320 calories per serving without the rice or any accompaniments. The heat can easily be adjusted by subtracting or adding chilli flakes to personal taste - or of course, you could use fresh chillies.

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