Chicken Jalfrezi
Chicken Jalfrezi
Author: Cdiabetes Staff
Serves: 6
Ingredients
- 2 tablespoons sunflower oil
- 1 onion, finely chopped
- 4 garlic cloves, minced
- 1? pounds chicken thighs, boneless, skinless, halved
- 1? teaspoon salt
- 1 teaspoon chili powder
- 3 teaspoons ground turmeric
- 5-6 small tomatoes, peeled and diced
- ? cup water
- 1 tablespoon reduced-fat butter
- 3 teaspoons dry coriander, ground
- 3 teaspoons cumin, ground
- ? cup fresh coriander leaves, chopped
- 1 green chili, chopped, for garnishing (optional)
Instructions
- Heat oil in a large skillet over medium and sauté onion for 2 minutes or until just softened. Add in garlic and sauté for 1 minute until you feel an aroma. Now, stir in chicken and cook for 3-4 minutes until chicken color turns white. Then season with salt, red chili and turmeric. Stir for 3-4 minutes. Add chopped tomatoes and water, cover and let simmer for 15 minutes over medium. After 15 minutes remove the lid and cook uncovered for 5 minutes over medium high. Add in butter, cumin and dry and fresh coriander. Let simmer for another 5 minutes or until the excess liquid is absorbed. Take out chicken jalfrezi on a serving platter and sprinkle with chopped chili.
Nutrition Information
Calories: 272 Fat: 18 g Saturated fat: 3.7 g Trans fat: 0 g Carbohydrates: 2.5 g Sugar: 2.8 g Sodium: 698 mg Fiber: 1.9 g Protein: 32 g Cholesterol: 106 mg