Chicken jalfrezi: a lighter home recipe with a clear finish · IE

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 the chicken until lightly browned. Add sliced onion and peppers, cooking until softened. Stir in jalfrezi paste and chopped tomatoes, then simmer until the chicken is fully cooked and the sauce has reduced. Serve with basmati rice. 100 g tinned chopped tomatoes; 15 ml vegetable oil. Chicken jalfrezi: red pepper · green pepper · tinned chopped tomatoes · jalfrezi curry paste · vegetable oil. The chicken is cooked through and tender, the peppers retain a slight bite, and the sauce is rich and clings to the ingredients.

Ingredients for 2

Measure first; timing is part of how this recipe uses less fat.

• 250 gchicken breast
• 100 gbasmati rice
• 1large onion
• 1red pepper
• 1green pepper
• 100 gtinned chopped tomatoes
• 10 gjalfrezi curry paste
• 15 mlvegetable oil

Method

Each step includes heat, a visible cue, and a recovery.

1

Step 1 · follow the visible cue

Prepare the measured ingredients

Chicken jalfrezi — chicken breast · basmati rice. Prepare chicken breast, basmati rice, and large onion in the listed amounts. Keep wet components separate and cut pieces for their different cooking times.

Look for: Chicken jalfrezi — chicken breast · basmati rice · large onion. chicken breast, basmati rice, and large onion are evenly prepared and accurately measured, with no unintended water left in the preparation bowl.

2

Step 2 · follow the visible cue

Build the defining flavour

Chicken jalfrezi — large onion · red pepper. Add red pepper, green pepper, and tinned chopped tomatoes in an order that softens strong aromatics without scorching the delicate seasonings.

Look for: Chicken jalfrezi — red pepper · green pepper · tinned chopped tomatoes. red pepper, green pepper, and tinned chopped tomatoes smell rounded and remain recognisable, with no black specks, raw spice smell, or separated oil.

3

Step 3 · follow the visible cue

Cook with controlled heat

Chicken jalfrezi — green pepper · tinned chopped tomatoes. For the main cooking stage, Stir-fry the chicken until lightly browned. Add sliced onion and peppers, cooking until softened. Stir in jalfrezi paste and chopped tomatoes, then simmer until the chicken is fully cooked and the sauce has reduced. Serve with basmati rice.. Control both heat and surface moisture rather than correcting later with extra oil or sauce.

Look for: Chicken jalfrezi — Stir-fry the chicken until lightly browned. Add sliced onion and peppers, cooking until softened. Stir in jalfrezi paste and chopped tomatoes, then simmer until the chicken is fully cooked and the sauce has reduced. Serve with basmati rice.. The chicken is cooked through and tender, the peppers retain a slight bite, and the sauce is rich and clings to the ingredients.. Check the thickest or coolest part rather than judging only the browned surface.

4

Step 4 · follow the visible cue

Finish and verify the texture

Chicken jalfrezi — jalfrezi curry paste · vegetable oil. Add jalfrezi curry paste and vegetable oil 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 peppers retain a slight bite, and the sauce is rich and clings to the ingredients.. 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

The estimate uses the listed ingredients divided into 2 servings. Brand labels, trimming, and the amount left in the pan can change the result.

Frequently asked questions