Chicken Jalfrezi: a lighter home recipe with a clear finish · NZ

What changes—and what stays

From a restaurant serving with unmeasured oil and sides often reaches 600–800 kcal to 420 calories

Chicken Jalfrezi: Sauté chicken breast pieces until lightly browned. Add sliced onion and red capsicum, cooking until softened. Stir in the jalfrezi curry spices and sliced green chilli, cooking until fragrant. Add chopped tomatoes and simmer briefly until the chicken is cooked through and the vegetables retain a slight bite. 2 tbsp jalfrezi curry spices; 1/4 cup fresh coriander. Chicken Jalfrezi: chopped tomatoes · red capsicum · jalfrezi curry spices · sliced green chilli · fresh coriander. The chicken is tender and cooked through, the capsicum and onion are vibrant and slightly crisp, and the sauce is well-reduced and clings to the ingredients.

Ingredients for 2

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

• 300gchicken breast
• 150gbrown rice
• 150gonion
• 150gchopped tomatoes
• 1red capsicum
• 2 tbspjalfrezi curry spices
• 1sliced green chilli
• 1/4 cupfresh coriander

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 · 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.

2

Step 2 · follow the visible cue

Build the defining flavour

Chicken Jalfrezi — onion · chopped tomatoes. Add chopped tomatoes, red capsicum, and jalfrezi curry spices in an order that softens strong aromatics without scorching the delicate seasonings.

Look for: Chicken Jalfrezi — chopped tomatoes · red capsicum · jalfrezi curry spices. chopped tomatoes, red capsicum, and jalfrezi curry spices 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 — red capsicum · jalfrezi curry spices. For the main cooking stage, Sauté chicken breast pieces until lightly browned. Add sliced onion and red capsicum, cooking until softened. Stir in the jalfrezi curry spices and sliced green chilli, cooking until fragrant. Add chopped tomatoes and simmer briefly until the chicken is cooked through and the vegetables retain a slight bite.. Control both heat and surface moisture rather than correcting later with extra oil or sauce.

Look for: Chicken Jalfrezi — Sauté chicken breast pieces until lightly browned. Add sliced onion and red capsicum, cooking until softened. Stir in the jalfrezi curry spices and sliced green chilli, cooking until fragrant. Add chopped tomatoes and simmer briefly until the chicken is cooked through and the vegetables retain a slight bite.. The chicken is tender and cooked through, the capsicum and onion are vibrant and slightly crisp, and the sauce is well-reduced 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 — sliced green chilli · fresh coriander. Add sliced 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 tender and cooked through, the capsicum and onion are vibrant and slightly crisp, and the sauce is well-reduced 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