Friday, 7 January 2011

Chicken Jalfrezi

Syns per Serving | Original - Syn Free
Servings | 4

-          675gm (1½ lb) chicken breasts, skinned
-          Fry Light
-          1tsp cumin seeds
-          1 onion, finely chopped
-          1 yellow pepper, seeded and finely chopped
-          1 red pepper, seeded and finely chopped
-          1 garlic clove, crushed
-          2cm ( ¾ inch) piece root ginger, finely chopped
-          1tbsp mild – medium curry powder
-          ¼ tsp chilli powder
-          1tsp ground coriander
-          1tsp ground cumin
-          ½ tsp salt
-          397gm (14oz) can chopped tomatoes
-          2tbsp chopped fresh coriander
-          fresh coriander sprig, to garnish

1. Remove any visible fat from the chicken and cut the meat into 2.5cm (1in) cubes.

2. Heat a wok or heavy-based frying pan sprayed with Fry Light and fry the cumin seeds for 2 minutes until; they splutter. Add the onion, peppers, garlic and ginger and fry for 6-8 minutes.

3. Add the curry powder and fry for about two minutes. Stir in the chill powder, ground coriander, cumin and salt & add 1tbsp water; fry for a further 2 minutes.

4. Add the chicken cubes and fry for about 5 minutes. Add the canned tomatoes and chopped fresh coriander. Cover the wok or frying pan with a lid & cook for about 15 minutes or until the chicken cubes are tender. Garnish with a sprig of fresh coriander and serve.

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