Clean-eating chicken jalfrezi

Clean-eating chicken jalfrezi

Try this clean-eating chicken jalfrezi for a healthy, classic one-pot winter recipe.

If it’s warming, comforting food that you’re after, you simply can’t go wrong with a curry like this clean-eating chicken jalfrezi. You don’t have to go all in with a carb-heavy portion of rice and a naan bread. Why not spoon some of your fiery chicken jalfrezi on to a jacket sweet potato instead?

There are plenty of awesome protein-rich foods that aren’t chicken, and while it’s nice to have different options, it’s still worth noting that chicken is pretty darn good itself. Lean and packed with protein, this white meat is extremely versatile. Chillies also carry unexpected health benefits, mainly in the form of antioxidants.

Meanwhile, the humble pepper is said to offer more vitamin C than an orange. There are no heavy creams or excessive use of oil here, which means the dish is generally much cleaner than a jalfrezi that is served up by your average takeaway.

Ingredients (serves 2 to 4)

1tbsp olive oil

1 large onion, chopped

2 garlic cloves, crushed

1tbsp tomato puree

4 full chillies (you decide the strength!)

1tsp garam masala

1tsp turmeric

500g diced chicken breast

1tsp cumin

1tbsp curry powder

1 can chopped tomatoes

A green pepper, chopped into thick slices

1 chicken stock cube

100ml cold water

1tsp salt and pepper

2tbsp Greek yoghurt

A handful fresh coriander

Method

Heat up the oil in a big pan, before throwing in the onion, garlic and tomato puree. This should be done on a medium-to-high heat.

Chop up two of your chillies finely (keep the seeds in if you like it hot!).

Add the garam masala, turmeric, cumin and curry powder into the pan and stir. Cook for five minutes.

Once the onions have softened (don’t let them burn), add the chopped chillies and diced chicken into the pan.

Allow the chicken to cook in the spices for around five to six minutes.

In the meantime, take the two remaining chillies and slice them vertically from top to bottom. You only need to pierce them slightly.

Add the chopped tomatoes, pepper, whole chillies, stock cube, salt and pepper, and water. Put a lid on the pan and allow to simmer on a low heat for 20 minutes or so.

Stir in the Greek yoghurt. This will give your curry a bit of creaminess.

Add the chopped coriander and thicken the mixture with cornflour if you need to.

Recipe courtesy of DW Fitness Clubs

For more…

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