Chicken Jalfrezi

Chicken Jalfrezi

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Servings | 4
Estimated POINTS® value per serving | 5 full choice

fry light,
1 large onion, chopped
3 garlic cloves, crushed
1 tablespoon tomato puree
2 large tomatoes, chopped
1 tsp turmeric
½ tsp cumin
½ tsp coriander
½ tsp chilli powder
½ tsp garam masala
1 tsp red wine vinegar
1 medium red pepper chopped
1 lb cooked chicken breast (grilled)
2 sprigs corriander
1 small pot natural yoghurt
4 medium portion fragrant rice

Spray wok or pan with fry light, add onion and crushed garlic cloves fry gently until golden, add tomato puree, skinned chopped tomatoes, turmeric, cumin,coriander, chilli powder, garam masala and wine vinegar to pan and stir until fragrant, add red pepper and stir, season with salt to taste, add grilled chicken that has been cut up into chunky bits sitr and simmer for 6 - 8 mins, add pot of natural yoghurt and serve with sprigs of coriander

The yoghurt is only to give a little sauce, you don't have to use all of it if you don't need it, to skin toms score a cross on bottom and plunge into hot water for seconds, skin will peel easy

Chicken jalfrezi
From the kitchen of  WILMSLOW

servings |  4
estimated Points® per serving | 2

Chop up 2 onions and 2 red peppers and stir fry using spray oil until soft. put them into a blender or food processor with a squeeze of tomato puree and whizz until smooth. Heat the pan again and stir-fry 3 chicken breasts (chopped into bite-size pieces) and a chopped green pepper for 5 - 10 mins until brown. Pour the onion/red pepper mixture back into the pan and add 2 cloves garlic, 2 teaspoons fresh ginger (you can get little jars near the herbs & spices section),1 tablespoon medium curry powder,1 teaspoon chilli powder, 1 teaspoon cumin seeds and 500g jar or carton of Passata(sieved tomatoes).Cover the pan tightly and simmer it for about 10 - 15 mins, then simmer it without the lid for another few mins till it thickens a little. Season it and if you want to make it taste authentic add a tablespoon or so of fresh coriander leaves, chopped.
Points for the whole recipe - 4 portions - is only 7 - very low so indulge with good portion of rice and a few lagers!  

Try it without the chilli powder and curry and get some jalfrezi curry powder instead. I use 2-3 tablespoons for a kick and temper it with yogurt. Enjoy! Not healthy to have often as very low in points, but good when drunk points at the pub the previous day!

Chicken Jalfrezi

Serves 4

Syns per serving; Free

Frylight

1 onion, finely chopped

3 garlic cloves, finely chopped

1 tsp turmeric

1 tsp chilli powder

750 g skinless chicken breast fillets, cut into thin strips

2 red and 2 yellow peppers, deseeded and thickly sliced

400 g can chopped tomatoes

200 g passata with onion and garlic

2 tsp ground ginger

1 tbsp ground cumin

1 tbsp ground coriander

350 g dried basmati rice

roughly chopped fresh coriander leaves, to garnish

1 red chilli, deseeded and thinly sliced, to garnish

lime wedges, to serve

Spray a large pan with frylight and place over a medium heat. Stir-fry the onion and garlic for 4-5 min, or until softened.

Mix the turmeric and chilli powder together, add the chicken and toss well. Transfer the chicken to the pan and lightly brown for 6-8 min.

Stir in the peppers, tomatoes, passata and dried spices. Cover and simmer gently for 20-30 min, stirring occasionally and adding a little water if it's too dry.

Meanwhile, cook the basmati rice according to the packet instructions. Drain well.

Spoon the curry and rice into bowls, garnish with the coriander and chilli, serve with lime wedges.