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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Cooking well does not mean cooking fancy." Julia Child

The refrigerator light goes on...

If you walk into a curry shop in London, Jalfrezi recipes will be the cornerstone of most menus. As such, recipe variations are wide and varied. Most do contain jalapeno peppers and you can use them if you like spicy food.

The simple combination of garlic, onion, spices and tomatoes works so well - just as it does in so many cultures. Use chicken or lamb, but paneer or vegetables make for a great curry too.

The best part is that there is so little to do with this dish, and it's a single pot so clean up is a snap.

 
 

Chicken Jalfrezi



Servings: 4 | Serving size: 4 ounces chicken with veggies and sauce

Cooking time: 45 minutes

This recipe can easily be multiplied and keeps well for about 24 to 48 hours in the refrigerator.

Serve with Brown Rice or Cumin Rice.

2 tsp. olive oil
3 cloves garlic (minced)
1 large onion (diced)
1 tsp. chili powder
1 tsp. ground ginger
2 tsp. ground coriander
2 tsp. turmeric
1 lb. boneless, skinless chicken thighs
1/2 tsp. salt
to taste black pepper
2 15 ounce cans no salt added diced tomatoes
1 lemon (juiced)

easy healthy Chicken Jalfrezi recipe from Dr. Gourmet

Place the olive oil in a large sauce pan over medium heat.

Add the garlic and cook for about one minute. Stir frequently.

Increase the heat to medium high, add the onion, and cook for 5 minutes.

Add the chili powder, ginger, coriander, and turmeric.

Cook for about one minute. Stir frequently.

Add the chicken and cook for about 3 minutes. Stir frequently to brown the chicken.

Add the salt, black pepper, tomatoes, and lemon juice.

Stir and cover.

When the sauce begins to simmer, reduce the heat to medium and cook for 30 minutes. Stir occasionally.

Serve.

Nutrition Facts

Serving size = 4 ounces chicken with veggies and sauce | Servings = 4

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Amount Per Serving

Calories 183 Calories from Fat 63
% Daily Value
Total Fat 7g
    Saturated Fat 1.5g 8%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 110mg 37%
Sodium 419mg 18%
Total Carbohydrates 6g 2%
    Dietary Fiber 1g 4%
    Sugars 2g
Protein 23g
Vitamin A 0% Vitamin C 10%
Calcium 4% Iron 8%
Vitamin K 5mcg Potassium 394mg