CHICKEN JALFREZI
Instead of calling the Indian takeaway, make your own easy chicken jalfrezi. This curry is also healthy with two of your 5-a-day and a dose of vitamin C
Provided by Member recipe by caaaath
Categories Dinner, Main course
Time 1h10m
Number Of Ingredients 18
Steps:
- Take 2-3 diced chicken breasts and coat in 1 tsp cumin, 1 tsp coriander and 1 tsp turmeric then leave it to marinate in the fridge while you make the sauce.
- To make the sauce, fry ½ roughly chopped large onion, 2 chopped garlic cloves and 1 finely chopped green chilli in a large pan with a little vegetable oil, for around 5 mins, until browned.
- Add 300ml water to the onion mixture and simmer for around 20 minutes.
- Meanwhile, put a 400g can plum tomatoes in a food processor and give it a good whizz (aim for a smooth consistency).
- Heat another large pan and gently fry 1 tbsp coriander, 1 tbsp cumin and 1 tsp turmeric in a splash of oil for about a minute. Add the tomatoes to this pan and simmer for around 10 minutes.
- Next, whizz your onion mixture in the food processor and add it to the spiced tomato sauce. Season generously, stir, then simmer for 20 minutes. You can make large batches of this sauce and freeze it for later use.
- Fry the marinated chicken in vegetable oil and stir continuously. After a few minutes, turn down the heat and add the remaining ½ sliced onion, 1 chopped red pepper and 2 finely chopped red chillies. Stir until the onions and pepper soften.
- Add the sauce you prepared earlier to the cooked chicken and simmer for around 10-20 minutes, adding a splash of water if it gets too thick.
- Just before you dish it up, stir in 2 tsp garam masala and handful of chopped coriander leaves. Serve with basmati rice or naan bread.
Nutrition Facts : Calories 252 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 11 grams carbohydrates, Sugar 9 grams sugar, Fiber 5 grams fiber, Protein 30 grams protein, Sodium 0.4 milligram of sodium
VEGETABLE JALFREZI
A meat-free curry, low in saturated fat and packed with goodness from butternut squash, cauliflower, peppers and chickpeas
Provided by Lucy Netherton
Categories Dinner, Main course
Time 1h5m
Number Of Ingredients 15
Steps:
- Heat the oil in a large frying pan. Add the onions and cook over a low heat for about 8-10 mins until soft, stirring them often and adding a splash of water if they start to stick. Add the paste and mix well, then add the squash, cauliflower, stock cube, coriander stalks, passata and 500ml water. Simmer for 20 mins, adding some more water if it gets too thick.
- Add the peppers and chickpeas, and cook for 15-20 mins more, until all the veg is tender. Stir in the yogurt and most of the coriander leaves. Serve scattered with the rest of the coriander and the sliced chilli, with rice and naan bread on the side.
Nutrition Facts : Calories 303 calories, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 42 grams carbohydrates, Sugar 23 grams sugar, Fiber 9 grams fiber, Protein 12 grams protein, Sodium 1.7 milligram of sodium
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