Chicken jalfrezi
Don't be put off by the list of ingredients, this takes just 45 minutes to make and tastes better than a takeaway
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 45 minutes
- Heat 2 tbsp oil in a large pan. Add the onion and a good pinch of salt, then fry for about 6-8 minutes until golden.
- Add the chillies, garlic and ginger. Cook for 3-4 minutes. Add the spice mix and cook for another couple of minutes until fragrant.
- Add the chicken and cook for 3-4 minutes then add the tomatoes and green peppers and a splash of water and stir well. Cover the pan and cook for about 30 minutes until the chicken is tender and the sauce thickened (uncover the pan if you need to for the last 10 minutes). Stir in the yogurt off the heat (if using) for a creamier sauce. Stir in the coriander and check the seasoning. Serve with naans or steamed rice.
Per serving
250 kcalories, protein 29.2g, carbohydrate 10.5g, fat 10.4 g, saturated fat 2.5g, fibre 2.5g, salt 0.34 g
Recipe from olive magazine, October 2009.
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http://www.bbcgoodfood.com/recipes/12951/
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 45 minutes
Ingredients
- groundnut oil
- 1 large onion , halved, sliced
- 2-3 green chillies , sliced
- 3 garlic cloves , crushed
- 1 tbsp finely grated root ginger
- 6 chicken thigh fillets, cut into chunks
- 5 tomatoes , roughly chopped
- 1 green pepper , chopped into pieces
- a small bunch coriander , leaves picked off
- a small pot natural yogurt (optional)
- naan bread or steamed rice to serve
SPICE MIX
- 1 tsp turmeric
- 1½ tsp ground cumin
- 1 tsp ground coriander
- 1 cinnamon stick
- 5 cloves , ground
Per serving
250 kcalories, protein 29.2g, carbohydrate 10.5g, fat 10.4 g, saturated fat 2.5g, fibre 2.5g, salt 0.34 g
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