Chicken Jalfrezi
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Prep Time
5 MINS
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Cook Time
20 MINS
- KCals 175
- Carbs 9.8G
Ingredients
For the chicken marinade
- 600 g chicken breast diced
- 1 tsp ground cumin
- 1 tsp turmeric
- 1 tsp ground coriander
- 1 tsp chilli flakes
- 1/2 tsp cumin seeds
For the sauce
- 1 onion diced
- 1 red pepper diced
- 1 green pepper diced
- 1 green chilli seeds removed and finely diced
- 50 g courgette finely diced
- 400 g can of chopped tomatoes
- 2 tbsp tomato puree
- 2 cloves of garlic crushed
- 5 cm piece of ginger finely grated
- 2 tsp garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 chicken stock cube
- 50 ml water
Instructions
For the chicken marinade
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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.
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Spray a large frying pan with low calorie cooking spray and brown the chicken until sealed on all sides.
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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.
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Once the peppers have begun to soften, add the chopped courgette, garlic, ginger and stir until fully combined.
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Pour in the chopped tomatoes, tomato puree and the water.
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Crumble the stock cube into the pan and sprinkle in the coriander, cumin and garam masala give the pan a good stir.
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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.
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Stir through the chopped coriander and serve.