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Friday, 17 February 2012

Low Fat Chicken Jalfrezi (adapted from SW)

Living in Bulgaria means no lovely Indian take-away's I had never cooked a curry in my life till moving here as I still maintain you can't beat a really good curry house, unless you are Indian by birthright.
Also I have a dilemma sometimes , as being on a diet does not go well with eating Curry, so this is a low fat Jalfrezi, addapted from a Slimming world recipe.
If you follow slimming world then it is free on original. Count the rice as healthy extras. If your not watching your weight it is a very healthy alternative.
This is very tasty, & extremely easy to make, serve with boiled rice & make sure you remove all visible, fat & skin.
1 Onion chopped
1 Red Pepper Sliced
1 inch Fresh root Ginger peeled & grated
1 Clove Garlic crushed & chopped
Chicken, skin & fat removed Chopped in bite size pieces
Fry light
3 tbsp med Curry powder
4 Tomatoes core removed & chopped into 8's
1 jar or carton Passander or sml can tomato purée
1 tsp Paprika
Fresh ground Rock or Sea Salt & Pepper
1 tsp Coriander
1 tsp Mint
3 floz water

Spray a large fry pan with frylight. If you don't have this then dry fry in a good non stick pan, or use a little water to stop it sticking. fat really is not necessary. Add onion, pepper, garlic & ginger & stir fryfor5 mins.
Add the chicken & curry powder, stir well to coat everything, & cook a further 4 mins.
Add tomatoes, passander or purée & water. Bring to the boil & simmer for 20 mins. Season & stir in herbs. Serve with boiled rice. 

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