Chicken Jalfrezi (Low Fat) Recipe

Looking for an easy Chicken Jalfrezi (Low Fat) recipe? Learn how to make Chicken Jalfrezi (Low Fat) using healthy ingredients.


Submitted by teacherliz

Makes 3 servings



Authentic tasting Chicken Jalfrezi. Low calorie and Low fat.

Recipe Ingredients for Chicken Jalfrezi (Low Fat)

300 g chicken, breast, meat only
1 large onion, chopped
3 garlic cloves, peeled and crushed
20 g fresh ginger, peeled and sliced
20 g green chillies, de-seeded and chopped
1 red pepper, sliced
1 yellow pepper, sliced
2 tsp ground cumin
1 tsp turmeric
2 tsp mustard seeds
2 tbsp (pataks) curry paste, tikka masala
400 g canned tomatoes
1 tbsp vegetable oil

Recipe Directions for Chicken Jalfrezi (Low Fat)

  1. Pre-heat the oven to 180'c.

  2. Place the chicken in a large piece of tin foil with 2 tbsp of water and make a tight parcel.

  3. Put the chicken in the oven to steam for 30 minutes.

  4. Heat up the oil in a frying pan or wok.

  5. Fry all the spices for 2 minutes (make sure the pan is on a medium heat)

  6. Add the onion, garlic and ginger. Soften for about 5 minutes.

  7. Add the peppers and the chilli. Fry for another 5 minutes. Turn the heat down to a low simmer.

  8. Take the chicken out of the oven and shred into small pieces.

  9. Add the chicken to the frying pan and stir around in the spices for a few minutes. Bring the heat back up.

  10. Add the canned tomatoes. Once bubbling reduce the heat and simmer for 10 minutes.

  11. Can be served with corriander spinkled over the top.

Categories

Main Dish

Nutrition Facts
Serving Size 426.9g
Amount Per Serving
Calories
379
Calories from Fat
139
% Daily Value*
Total Fat
15.4g
24%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
93mg
4%
Potassium
951mg
27%
Total Carbohydrates
27.1g
9%
Dietary Fiber
5.4g
22%
Sugars
8.0g
Protein
33.9g
Vitamin A 51% Vitamin C 311%
Calcium 9% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sodium
  • High in manganese
  • High in niacin
  • High in selenium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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