Chicken Jalfrezi Recipe

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 30 minutes

配料

3 chicken breasts (about 500g/1.1lbs) (chopped into bitesized chunks)

1 tsp cumin

1 tsp coriander

1 tsp turmeric

1 tsp garam masala

1 tbsp sunflower oil

2 tbsp unsalted butter

1 large onion (peeled and sliced)

1 red chilli (sliced)

1 green chilli (sliced)

2 cloves garlic (peeled and minced)

2 tsp minced ginger

1 tsp garam masala

2 tsp turmeric

1 1/2 tsp salt

2 tsp cumin

2 tsp ground coriander

1 red bell pepper (sliced)

1 green bell pepper (sliced)

400 g (14 oz) tin chopped tomatoes

240 ml (1 cup) chicken stock (ensure this is a gluten-free stock if required)

1 tbsp tomato puree (paste for US)

pilau rice (or boiled rice)

fresh coriander

chilli flakes

sliced red onion

步骤

Coat the chicken in the cumin, coriander, turmeric, and garam masala and leave to marinade for 10 minutes, covered in the fridge.

Once the chicken has marinated, heat the oil and butter in a large frying pan and add the chicken. Cook on a high heat for 4-5 minutes until the chicken is sealed.

Add the onion to the pan, turn the heat down to low-medium and cook for 5 minutes, stirring often, until the onion softens.

Add the red and green chilli, garlic, and ginger and cook for a further 2 minutes.

Add in the garam masala, turmeric, salt, cumin, and ground coriander. Stir to coat the onions, and cook for a further 2 minutes.

Add in the red and green pepper, tinned tomatoes, chicken stock, and tomato puree.

Bring to the boil, then simmer for 10 minutes until thickened.

Stir in the fresh coriander and serve with rice, topped with fresh coriander, a few chilli flakes, and some sliced red onion.

营养

• 卡路里: 312 kcal
• 总脂肪: 14 g
• 饱和脂肪: 5 g
• 不饱和脂肪: 7 g
• 反式脂肪: 1 g
• 胆固醇: 95 mg
• 钠: 1484 mg
• 总碳水化合物: 18 g
• 膳食纤维: 5 g
• 总糖: 9 g
• 蛋白质: 30 g