Chicken Jalfrezi
Put down the phone, forget about the takeaway and make our slimming friendly take on a Chicken Jalfrezi!
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NutritionPer Serving
- Calories175
- Carbs9.8g
- Protein27g
- Fat1.8g
- Saturates0.4g
- Sugars8.3g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
We absolutely love ordering a Chicken Jalfrezi from the takeaway, but it’s not always a slimming friendly option.
Our take on the classic Indian dish means that you can back away from the takeaway menu and indulge in a delicious curry that has all of the flavours, without loads of additional calories.
The word ‘Jalfrezi’ comes from the Benghali word “Jhal” which means spicy, so you would normally expect a Chicken Jalfrezi to be really hot.
Our version has more of a medium heat, but if you’re craving something a bit spicier then you can add an extra green chilli or scatter some chilli flakes over the top.
Serve with some fluffy, white rice and your favourite Indian side dishes for a fakeaway feast isn’t full of tons of calories!
What diets is this Chicken Jalfrezi suitable for?
This Chicken Jalfrezi is suitable for gluten free and dairy free diets.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Chicken Jalfrezi?
You should be able to find all of the ingredients you’ll need to make this dish in your local supermarket.
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You’ll need a mixing bowl to marinade your chicken in.
You will also need a large frying pan like this one to cook your Chicken Jalfrezi.
How many calories are in this Chicken Jalfrezi?
There are 175 calories per portion in this Chicken Jalfrezi, which means it falls into our Everyday Light category.
This Chicken Jalfrezi is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Add the diced chicken to a bowl and sprinkle over the marinade spices. Stir until the chicken is completely coated. Cover with cling film and pop in the fridge for 10 minutes.
Step 2
Spray a large frying pan with low calorie cooking spray and brown the chicken until sealed on all sides.
Step 3
Add the onions to the pan and continue to fry for 3 minutes until they begin to soften. Add the peppers and chilli and fry for a further 2 minutes.
Step 4
Once the peppers have begun to soften, add the chopped courgette, garlic, ginger and stir until fully combined.
Step 5
Pour in the chopped tomatoes, tomato puree and the water.
Step 6
Crumble the stock cube into the pan and sprinkle in the coriander, cumin and garam masala give the pan a good stir.
Step 7
Allow to bubble for 5 – 10 minutes until the vegetables are soft and the sauce is heated through. If the sauce looks a little thick then add some extra water.
Step 8
Stir through the chopped coriander and serve.
What could I serve with this Chicken Jalfrezi?
This Chicken Jalfrezi is delicious when served with some fluffy basmati rice or any of the following dishes:
How do you know when this Chicken Jalfrezi is cooked?
Your Chicken Jalfrezi should be cooked for around 15 minutes or until the vegetables are soft and the sauce is hot throughout.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Chicken Jalfrezi in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of this Chicken Jalfrezi in the fridge for approximately 3 days or so
Can I freeze this Chicken Jalfrezi?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Chicken Jalfrezi?
From chilled: Place in a microwave proof container with a loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes or until piping hot.
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Chicken Jalfrezi
Put down the phone, forget about the takeaway and make our slimming friendly take on a Chicken Jalfrezi!
-
Prep Time
5 MINS
-
Cook Time
20 MINS
- KCals 175
- Carbs 9.8G
Instructions
For the chicken marinade
- Add the diced chicken to a bowl and sprinkle over the marinade spices. Stir until the chicken is completely coated. Cover with cling film and pop in the fridge for 10 minutes.
- Spray a large frying pan with low calorie cooking spray and brown the chicken until sealed on all sides.
- Add the onions to the pan and continue to fry for 3 minutes until they begin to soften. Add the peppers and chilli and fry for a further 2 minutes.
- Once the peppers have begun to soften, add the chopped courgette, garlic, ginger and stir until fully combined.
- Pour in the chopped tomatoes, tomato puree and the water.
- Crumble the stock cube into the pan and sprinkle in the coriander, cumin and garam masala give the pan a good stir.
- Allow to bubble for 5 - 10 minutes until the vegetables are soft and the sauce is heated through. If the sauce looks a little thick then add some extra water.
- Stir through the chopped coriander and serve.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
18 comments
See what others have to say
RachaelMonday 14th August 2023
Could this be done in the slow cooker? 😊
Cheryl LloydFriday 9th February 2024
This article has some great advice about how to convert recipes for slow cooking 😊
https://pinchofnom.com/how-to-convert-recipes-to-a-slow-cooker/
DawnMonday 1st May 2023
Wow thank you this dish is amazing loved this recipe will definitely be cooking this again ; ).
SharonTuesday 9th May 2023
Hi Dawn, thanks for your lovely comment; we’re so pleased you enjoyed our Chicken Jalfrezi!
JulianTuesday 14th February 2023
Hi
Made this last night. Was absolutely delicious, although I added approximately 1/3 cup of water rather than 50 ml. Had some left which I saved for tonight and it tasted even nicer. Thanks for sharing this recipe
SharonWednesday 15th February 2023
Hi Julian, thanks for your lovely comment, we’re so pleased to hear you enjoyed our Chicken Jalfrezi!
AmandaSaturday 20th August 2022
Delicious 😋
SharonMonday 22nd August 2022
Hi Amanda, we’re so pleased you thought our Chicken Jalfrezi was delicious. Thanks for letting us know!
KatieThursday 21st April 2022
This is very tasty but a little hot for us. We halved the chilli (flakes and fresh) and it still had too much of a kick.
We are thinking of removing the cumin seeds from the marinade, but are there any other suggestions to reduce the heat?
HollyFriday 22nd April 2022
Hi Katie, cumin doesn’t really hold that much heat so it might not bring down the heat of the curry if you remove it. You could remove all of the fresh chilli and add chilli powder to taste to suit you better. Hope that helps!
Melanie RidlerWednesday 27th January 2021
Absolutely delicious – the comment from my curry loving husband was “better than a takeaway “
HollyWednesday 27th January 2021
Hey Melanie, so glad you enjoyed the Chicken Jalfrezi!
DeniseSaturday 23rd January 2021
How can I make this in my Instant pot please?
HollyMonday 25th January 2021
Hey Denise, we have a really helpful article for Instant Pot conversions HERE which you should find helpful!
Lorna PotterThursday 14th January 2021
Do you do a low carb pinch of nom please
HollyFriday 15th January 2021
Hey Lorna, If you have a look on at the recipe finder tool you can filter by ingredient, dietary requirement or in this case low carb. There will be lots of things you can make that will fit into any meal plan find it HERE hope that helps!
Elaine whiteWednesday 13th January 2021
Hi which book is this chicken jalfrezi in please?
HollyThursday 14th January 2021
Hi Elaine, the Chicken Jalfrezi is a recipe exclusive to our website hope that helps!
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