Chicken Jalfrezi

Well, it’s JUNE and we’re still freezing our hineys off over here.

How ’bout a steaming bowl of curry to warm your cockles whilst we wait for that sun to reappear?

This is a great little number.

Super quick to throw together, super low-calorie, packed with flavour.

And ‘flavour’ doesn’t just mean spice. A decent curry isn’t just one that blows your head off, if you ask me.

That being said… it’s totally up to you how spicy you make this.

Hot head? (Harry) Throw in a little extra chilli.

Slightly more delicate? (…Me). Go easy. Taste as you go.

You can always add more, but you can’t take away.

And if you’re the cook… YOU get to decide how spicy it turns out.

Those are the rules.

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Chicken Jalfrezi

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 4

Calories 222 kcal

Author Lottie Lifts

Ingredients

• 1 red onion, cut into wedges
• 1 chilli, finely chopped (more or less to taste)
• 2 tsp minced garlic
• 1 tsp minced ginger
• 1 Tbsp cumin
• 1 tsp garam masala
• 1 tsp turmeric
• 1 tsp salt
• 1 tsp sweetener
• 200 g chopped tomatoes (tinned)
• 1 Tbsp tomato puree
• 600 g chicken breast, diced
• 1 sweet red pepper, sliced
• 1 Tbsp lemon juice
• 40 g 0% fat Greek yogurt
• 2 tsp cornflour, mixed with water

Instructions

1. Set a large pan over a medium heat and add low-calorie cooking spray.

2. Add the onion, chilli, garlic, ginger, spices, salt, sweetener, chopped tomatoes and tomato puree.
   

3. Cook for 5 minutes, stirring regularly.
   

4. Add the chicken, red pepper and lemon juice, cooking for 2-3 minutes.
   

5. Reduce the heat to low, stir in the yogurt followed by the prepared cornflour.
   

6. Simmer gently for 3-5 minutes until the sauce has thickened to your liking and the chicken is cooked through. 
   

Recipe Notes

Nutritional Information per serving: Calories: 222 / Protein: 36g / Carbohydrates: 15g / Fat: 2g / Fibre: 2g

If you would like this recipe or any of our other recipes incorporated into your diet then make sure you check out our personalised meal plans.

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