Chicken jalfrezi

Ingredients

• Green peppers

  Hot chili, raw

  6 pepper or 270g

• Chicken breast

  Broilers or fryers, meat only, raw

  2 full breast (both fillets) or 472g

• Palm kernel vegetable oil

  2 tbsp or 27g

• Garlic

  Raw

  2 clove or 6g

• Tomatoes

  Red, ripe, raw, year round average

  5 medium whole or 615g

• Cumin

  Spices, cumin seed

  1 tbsp, whole or 6g

• Turmeric

  Spices, ground

  1 tbsp or 7g

• Sugar

  White, granulated sugar

  1 tbsp or 13g

• Water

  Plain, clean water

  200g

• Nonfat greek yogurt

  Nonfat, plain

  60g

• Onions

  Raw

  1 cup, chopped or 160g

• Green bell pepper

  Sweet, green, raw

  1 cup, sliced or 92g

• Corn flour

  Whole-grain, yellow

  1 tbsp or 7g

• Water

  Plain, clean water

  1 tbsp or 15g

Directions

1. 1 Finely chop 4 of the chillies – deseed a couple or all of them first if you don’t like very spicy food. Split the other 2 chillies from stalk to tip on 1 side without opening or removing the seeds. 2 Cut each chicken breast into 7 or 8 bite-sized chunks. 3 Heat a tablespoon of the oil in a large, fairly deep, non-stick frying pan (or wok) over a high heat. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, turmeric, sugar and salt, then stir-fry for 3–4 minutes until the vegetables soften. Don’t let the garlic or spices burn or they will add a bitter flavour to the sauce. 4 Next, add the chicken pieces and whole chillies and cook for 3 minutes, turning the chicken regularly. 5 Pour over the 200ml of water, stir in the yoghurt and reduce the heat only slightly – you want the sauce to simmer. Cook for about 8 minutes, stirring occasionally until the chicken is tender and cooked through and the sauce has reduced by about a third. (The yoghurt may separate to begin with but will disappear into the sauce.) 6 While the chicken is cooking, heat the remaining tablespoon of oil in a clean pan and stir-fry the onion and pepper over a high heat for 3–4 minutes until lightly browned. Add the quartered tomatoes and fry for 2–3 minutes more, stirring until the vegetables are just tender. 7 Mix the cornflour with the tablespoon of water to form a smooth paste. When the chicken is cooked, stir in the cornflour mixture and simmer for a few seconds until the sauce thickens, stirring constantly. 8 Remove from the heat, add the hot stir-fried vegetables and toss together lightly. Serve immediately. And just in case you were wondering – don’t eat the whole chillies!

Similar Foods

• Chicken Jalfarezi