A lower-calorie way to make Chicken Jalfrezi
Chicken Jalfrezi: a lighter home recipe with a clear finish · AU
Chicken Jalfrezi. Stir-fry chicken pieces until browned. Sauté sliced onion and capsicum until softened. Add jalfrezi curry paste and finely chopped green chilli, cooking until aromatic. Stir in the tinned diced tomatoes and the browned chicken. Simmer gently until the chicken is cooked through and the sauce has reduced slightly. Garnish with fresh coriander and serve with brown rice. The chicken is cooked through and tender, the vegetables retain a slight bite, and the sauce is well-integrated and not watery. 300g chicken breast · 100g brown rice · 150g onion · 150g capsicum. 420 kcal.
A lighter Chicken Jalfrezi still needs the familiar shape, aroma, and texture. chicken breast, brown rice, and onion form the main structure, while capsicum, tinned diced tomatoes, and jalfrezi curry paste build the recognised flavour. The repeatable method is to Stir-fry chicken pieces until browned. Sauté sliced onion and capsicum until softened. Add jalfrezi curry paste and finely chopped green chilli, cooking until aromatic. Stir in the tinned diced tomatoes and the browned chicken. Simmer gently until the chicken is cooked through and the sauce has reduced slightly. Garnish with fresh coriander and serve with brown rice.. Use this visible result instead of guesswork: The chicken is cooked through and tender, the vegetables retain a slight bite, and the sauce is well-integrated and not watery..
What changes—and what stays
From a restaurant serving with unmeasured oil and sides often reaches 600–800 kcal to 420 calories
Chicken Jalfrezi: Stir-fry chicken pieces until browned. Sauté sliced onion and capsicum until softened. Add jalfrezi curry paste and finely chopped green chilli, cooking until aromatic. Stir in the tinned diced tomatoes and the browned chicken. Simmer gently until the chicken is cooked through and the sauce has reduced slightly. Garnish with fresh coriander and serve with brown rice. 40g jalfrezi curry paste; 15g fresh coriander. Chicken Jalfrezi: capsicum · tinned diced tomatoes · jalfrezi curry paste · green chilli · fresh coriander. The chicken is cooked through and tender, the vegetables retain a slight bite, and the sauce is well-integrated and not watery.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Chicken Jalfrezi: Stir-fry chicken pieces until browned. Sauté sliced onion and capsicum until softened. Add jalfrezi curry paste and finely chopped green chilli, cooking until aromatic. Stir in the tinned diced tomatoes and the browned chicken. Simmer gently until the chicken is cooked through and the sauce has reduced slightly. Garnish with fresh coriander and serve with brown rice. 40g jalfrezi curry paste; 15g fresh coriander. | Chicken Jalfrezi: capsicum · tinned diced tomatoes · jalfrezi curry paste · green chilli · fresh coriander. The chicken is cooked through and tender, the vegetables retain a slight bite, and the sauce is well-integrated and not watery. |
How the flavor stays
Chicken Jalfrezi: capsicum · tinned diced tomatoes · jalfrezi curry paste · green chilli · fresh coriander. The chicken is cooked through and tender, the vegetables retain a slight bite, and the sauce is well-integrated and not watery.
A cost rule that survives inflation
Chicken Jalfrezi (AU): 300g chicken breast; 100g brown rice; 150g onion; 150g capsicum; 200g tinned diced tomatoes; 40g jalfrezi curry paste; 1 small green chilli; 15g fresh coriander.
Ingredients for 2
Measure first; timing is part of how this recipe uses less fat.
- 300gchicken breast
- 100gbrown rice
- 150gonion
- 150gcapsicum
- 200gtinned diced tomatoes
- 40gjalfrezi curry paste
- 1 smallgreen chilli
- 15gfresh coriander
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the measured ingredients
Chicken Jalfrezi — chicken breast · brown rice. Prepare chicken breast, brown rice, and onion in the listed amounts. Keep wet components separate and cut pieces for their different cooking times.
Look for: Chicken Jalfrezi — chicken breast · brown rice · onion. chicken breast, brown rice, and onion are evenly prepared and accurately measured, with no unintended water left in the preparation bowl.
Step 2 · follow the visible cue
Build the defining flavour
Chicken Jalfrezi — onion · capsicum. Add capsicum, tinned diced tomatoes, and jalfrezi curry paste in an order that softens strong aromatics without scorching the delicate seasonings.
Look for: Chicken Jalfrezi — capsicum · tinned diced tomatoes · jalfrezi curry paste. capsicum, tinned diced tomatoes, and jalfrezi curry paste smell rounded and remain recognisable, with no black specks, raw spice smell, or separated oil.
Step 3 · follow the visible cue
Cook with controlled heat
Chicken Jalfrezi — tinned diced tomatoes · jalfrezi curry paste. For the main cooking stage, Stir-fry chicken pieces until browned. Sauté sliced onion and capsicum until softened. Add jalfrezi curry paste and finely chopped green chilli, cooking until aromatic. Stir in the tinned diced tomatoes and the browned chicken. Simmer gently until the chicken is cooked through and the sauce has reduced slightly. Garnish with fresh coriander and serve with brown rice.. Control both heat and surface moisture rather than correcting later with extra oil or sauce.
Look for: Chicken Jalfrezi — Stir-fry chicken pieces until browned. Sauté sliced onion and capsicum until softened. Add jalfrezi curry paste and finely chopped green chilli, cooking until aromatic. Stir in the tinned diced tomatoes and the browned chicken. Simmer gently until the chicken is cooked through and the sauce has reduced slightly. Garnish with fresh coriander and serve with brown rice.. The chicken is cooked through and tender, the vegetables retain a slight bite, and the sauce is well-integrated and not watery.. Check the thickest or coolest part rather than judging only the browned surface.
Step 4 · follow the visible cue
Finish and verify the texture
Chicken Jalfrezi — green chilli · fresh coriander. Add green chilli and fresh coriander at the point where their aroma remains clear. Rest briefly and divide Chicken Jalfrezi into two equal portions.
Look for: Chicken Jalfrezi — The chicken is cooked through and tender, the vegetables retain a slight bite, and the sauce is well-integrated and not watery.. Chicken Jalfrezi holds its intended shape and colour, with no unwanted water, fat, or loose coating around the serving plate.
Calories at the same serving size
189 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 2 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool leftover Chicken Jalfrezi promptly and refrigerate in a sealed container for up to two days. Store crisp or fresh finishing parts separately and reheat only the portion needed until piping hot.
Cool leftover Chicken Jalfrezi promptly and refrigerate in a sealed container for up to two days. Store crisp or fresh finishing parts separately and reheat only the portion needed until piping hot.
Frequently asked questions
Which part of Chicken Jalfrezi can be prepared ahead?
Chicken Jalfrezi: Measure and prepare chicken breast, brown rice, and onion in advance. Leave the main cooking and the addition of green chilli and fresh coriander until close to serving, because the intended finish depends on the point where The chicken is cooked through and tender, the vegetables retain a slight bite, and the sauce is well-integrated and not watery..
What is included in the calorie estimate for Chicken Jalfrezi?
Chicken Jalfrezi: It covers one of two equal portions made only from the listed ingredients. Count bread, rice, drinks, extra sauce, and side dishes separately when they are not listed.
- chicken breast300g
- brown rice100g
- onion150g
- capsicum150g
CaloNote · mobile analysis example
Check the Chicken Jalfrezi serving you actually made
Photograph the finished plate in CaloNote, review the detected ingredients and portion, and correct the estimate before saving.
This uses the real CaloNote meal-detail layout with this recipe’s photo and estimated nutrition. Actual AI results vary with the photo and portion.
Analyze my meal in CaloNoteMethod and sources
Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
Make another familiar dinner lighter
White Christmas Slice: a lighter Australian recipe with a clear doneness check
Australian White Christmas Slice for eight: melt the measured binder gently, coat every dry piece, and press a shallow slab before chilling. The measured formula uses puffed brown rice, skim milk powder, desiccated coconut, dried cranberries, and pistachios; the reliable finish is the slice is crisp and studded evenly without a waxy puddle. About 345 kcal per portion.
See the recipe
Rum Balls: a lighter Australian recipe with a clear doneness check
Australian Rum Balls for eight: process only until the mixture binds, chill equal balls, and roll them in a thin coconut coat. The measured formula uses rolled oats, dates, cocoa, desiccated coconut, and skim milk powder; the reliable finish is each ball holds without oiling the fingers and retains a fine oat texture. About 345 kcal per portion.
See the recipe