ucalorie This Healthy Chicken Jalfrezi Recipe brings together vibrant Flavors, tender chicken and fresh vegetables for a satisfying meal that’s both nutritious and delicious. Known for its bold, spicy kick, this dish is lighter on calories while delivering traditional Indian flavors. With ingredients carefully chosen to maximize taste and health benefits, this Healthy Chicken Jalfrezi Recipe is ideal for anyone looking to enjoy a balanced, home-cooked meal. From the protein-packed chicken to the blend of bell peppers and tomatoes, every bite of this Healthy Chicken Jalfrezi Recipe is crafted to please the palate while keeping it light. Give this Healthy Chicken Jalfrezi Recipe a try and experience a flavourful twist on a classic favourite that supports a wholesome diet.
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6
Ingredients:
For the Marinade:
- 500g boneless chicken breast, cut into cubes
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- Salt to taste
- 1 tablespoon lemon juice
For the Jalfrezi Sauce:
- 2 tablespoons oil
- 1 large onion, sliced
- 1 bell pepper (red or green), sliced
- 1 tomato, chopped
- 1 green chili, sliced
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon garam masala
- Fresh cilantro, for garnish
Instructions:
- Marinate the Chicken:
- In a mixing bowl, combine ginger-garlic paste, turmeric, red chili powder, salt, and lemon juice.
- Add the chicken cubes to the marinade, ensuring they’re fully coated. Let sit for at least 15 minutes.
- Prepare the Vegetables:
- Slice the onion, bell pepper and green chili. Set aside.
- Cook the Chicken:
- In a large pan, heat oil over medium heat. Add the marinated chicken pieces and cook until they are lightly browned and almost cooked through (about 8-10 minutes). Remove and set aside.
- Make the Jalfrezi Sauce:
- In the same pan, add the sliced onions and sauté until golden brown.
- Add the sliced bell peppers, chopped tomatoes and green chili. Cook until the tomatoes start to soften.
- Stir in the tomato paste, cumin and coriander. Mix well.
- Combine Chicken with Sauce:
- Return the chicken to the pan, tossing to coat with the vegetables and sauce. Simmer for 10-12 minutes, or until the chicken is fully cooked.
- Sprinkle garam masala on top and mix thoroughly.
- Garnish and Serve:
- Garnish with fresh cilantro before serving. Enjoy your Chicken Jalfrezi with rice or naan.
Flavor-Enhancing Tips:
- Use Fresh Spices: Freshly ground cumin and coriander will make a noticeable difference in flavor.
- Adjust Spice Levels: Adjust the amount of red chili and green chilies to suit your heat preference.
- Serve with Lemon: A squeeze of fresh lemon before serving brightens the dish’s flavors.
FAQs
Q: Can I make Chicken Jalfrezi with bone-in chicken?
A: Yes, you can use bone-in chicken for additional flavour, but it may require slightly longer cooking time.
Q: How do I make it less spicy?
A: To reduce heat, use fewer green chilies or opt for a milder chili powder.
Q: Can I make Chicken Jalfrezi vegan?
A: Absolutely, Substitute the chicken with tofu or paneer and follow the same recipe.
Q: What is the origin of Chicken Jalfrezi?
A: Originally, Jalfrezi was a method used by Anglo-Indian cooks to use leftover meats by frying them with spices and vegetables.
Q: What should I serve with Chicken Jalfrezi?
A: It pairs wonderfully with basmati rice, naan or a side of cooling cucumber raita.
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