Chicken Jalfrezi Curry
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Servings: 4
Calories: 631kcal
A spicy chicken Jalfrezi curry to make any day of the week using fresh herbs and spices. Cook in just under one hour and serve hot with fluffy basmati rice.
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Ingredients
- 250 ml water
- 300 ml passata
- 4 onion
- 3 Tbsp ginger
- 5 garlic cloves
- 3 Tbsp vegetable oil
- 1 Tbsp tomato puree
- 1 capsicum
- 1 capsicum
- 300 g chicken breast
- ½ C fresh coriander
- 2 C rice long grain
Dry Spices
- 1 tsp salt
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp curry powder
- 1 tsp chilli powder
- 2 tsp turmeric
- 1 tsp paprika
- 1 tsp sugar
Instructions
- Cook rice according to packet instructions.
- To make the sauce, heat oil in a large frying pan and add 2 chopped onions. Cook for 2 minutes then add the garlic and ginger. Add 250ml of water and bring to a boil for 10-15 minutes. Set aside and allow to cool.
- In a separate frying pan heat 1 tbsp pf oil. Add 1 tsp each of turmeric, cumin, paprika, chilli powder and 1 tbsp tomato puree. Cook for 1 minute.
- Add the passata and bring to a low simmer. Cook for a further 10 minutes, then turn the heat off.
- Add the onion mixture to the tomato mixture and mix. Set aside.
- Heat 2 Tbsp of oil in a frying pan on low/medium heat. Add the 2 remaining onions and stir fry for 4-5 minutes. Then add the curry powder, coriander turmeric, and 2 tbsp sugar. Add the diced chicken pieces and fry on high until the chicken gets some colour.
- Add the capsicum and fry for a further 2 minutes. Turn the heat down slightly and add the prepared curry sauce. Cook for a further 10 minutes, until the chicken has cooked through.
- Serve with rice and garnish with coriander.
Notes
Diabetic: Reduce the carbohydrate content of this meal by reducing the quantity of rice to 1/3 C per person. Using brown rice instead of white rice is also a great way to prevent a blood glucose spike.
Nutrition
Calories: 631kcal | Carbohydrates: 100g | Protein: 26g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 48mg | Sodium: 717mg | Potassium: 1109mg | Fiber: 7g | Sugar: 12g | Vitamin A: 1996IU | Vitamin C: 82mg | Calcium: 86mg | Iron: 4mg