🌶️ Chicken jalfrezi

Name: Chicken jalfrezi
Total time: 35 min
Yield: 4
Cuisine: India · Bengal
Ingredients: 700 g boneless chicken, in strips; 2 bell peppers, in chunks; 2 onions, one sliced and one in chunks; 2 tomatoes, chopped; 3 green chilies, sliced; 2 garlic cloves and 1 tsp grated ginger; 1 tsp ground turmeric, 1 tsp ground cumin; 2 tsp garam masala; 2 tbsp oil, salt

Origin: India · Bengal

525kcal

per serving · 300 g

175kcal

per 100 g

48 gProtein16 g / 100 g

27 gFat9 g / 100 g

18 gCarbs6 g / 100 g

Chicken jalfrezi is a quick, dry-ish stir-fry of chicken with chunky bell peppers, onion, tomato and fresh green chilies, seasoned with garam masala. The vegetables stay slightly crisp, and the sauce is thick and clinging rather than soupy. It is one of the hotter dishes on a typical curry-house menu and is served with rice or flatbread.

Diets

✓

No porkfor halal, the meat must be halal-slaughtered

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

✓

Low-carb6 g carbs per 100 g

✓

High protein16 g protein per 100 g — 37% of the calories

Not vegetarianbecause of: chicken

Not veganbecause of: chicken

Allergens

None of the 14 major allergens in a typical recipe.

What it is made of

chickenbell pepperoniontomatogreen chiligaram masala

Recipe

4 servings35 min

Ingredients

700 g boneless chicken, in strips
2 bell peppers, in chunks
2 onions, one sliced and one in chunks
2 tomatoes, chopped
3 green chilies, sliced
2 garlic cloves and 1 tsp grated ginger
1 tsp ground turmeric, 1 tsp ground cumin
2 tsp garam masala
2 tbsp oil, salt

Method

Heat the oil in a wide pan and fry the sliced onion until soft and golden.
Add the garlic, ginger, turmeric and cumin, then the chicken, and stir-fry over high heat for 6–8 minutes.
Add the tomatoes and cook until they soften into a thick sauce.
Add the peppers, onion chunks and green chilies and stir-fry for 3–4 minutes so they keep some bite.
Season, sprinkle in the garam masala and serve.

How to make it lighter

Load up on peppers and onion — they bulk out the plate for very few calories.
Use a non-stick pan and 1 tbsp oil; 1 tbsp is about 120 kcal.
Serve with cauliflower rice or a modest portion of basmati.

History

Jalfrezi is often said to come from colonial-era Bengal, where leftover roast meat was re-fried with onions and chilies; the name is often explained as coming from words meaning hot or spicy frying. The modern chicken version became a fixture of British curry houses in the late twentieth century.

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Similar dishes

Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →