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Chicken Jalfrezi

  • Prep Time
    5 MINS
  • Cook Time
    20 MINS
  • KCals 175
  • Carbs 9.8G
  • WW Points:
  • 2 Green
  • 0 Blue
  • 0 Purple
6 Servings

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

  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.

  2. Spray a large frying pan with low calorie cooking spray and brown the chicken until sealed on all sides.

  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.

  4. Once the peppers have begun to soften, add the chopped courgette, garlic, ginger and stir until fully combined.

  5. Pour in the chopped tomatoes, tomato puree and the water.

  6. Crumble the stock cube into the pan and sprinkle in the coriander, cumin and garam masala give the pan a good stir.

  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.

  8. Stir through the chopped coriander and serve.