T12 Chicken Jalfrezi

Jason Timms
The curry comes in at only around 400 calories 😮 & is also low in carbs & Fats. But does come with 50g worth of protein 👊🏻Who doesn’t ❤️ a good curry 🍛🙌🏼
Prep Time 10 minutes
Cook Time 20 minutes
Course Main Course
Cuisine Indian
Servings 2
Calories 384 kcal

Ingredients
  

Ingredients for the Meat

  • 400 g Chicken breast
  • ½ tsp ground coriander
  • ½ tsp Turmeric
  • Handful of fresh coriander leaves
  • ½ Red onion You'll need the other half for the sauce
  • 1 Yellow Pepper Chopped
  • 1 Red Chilli Finely chopped
  • 1 tsp Garam Masala
  • 10 ml Olive oil
  • ½ tsp Ground cumin

Ingredients for the Sauce

  • 10 ml Olive oil
  • ½ Red onion roughly chopped (50g)
  • 1 Garlic clove
  • 1 Green chilli finely chopped
  • 220 g chopped tomatoes
  • ½ tbsp Ground Coriander
  • ½ tbsp Ground Cumin
  • 1 tsp Turmeric

Instructions
 

  • Take the Chicken Breasts and coat in 1/2 tsp of Cumin, 1/2 tsp of Coriander & 1/2 tsp of Turmeric.
  • Place in fridge to marinate, while you make the sauce
  • Fry ½ Red Onion, 1 Garlic Clove, 1 green Chilli, ½ tbsp of Coriander, ½ tbsp of Cumin & ½ tsp of Turmeric for around 4-5 mins.
  • Add 150 ml of water to the mixture and simmer for around 10 mins.
  • Remove from pan & give it a whizz in the food processor.
  • Remove Chicken from fridge & cook in a little Olive Oil for around 3-4 mins. Then add Yellow Pepper(sliced), 1 Red Chilli and stir until Pepper softens.
  • Add the mix from the food processor, cook for 1 min. Then add chopped tomatoes.
  • Cook for a further min, then add 1 tsp of Garam masala.
  • Let it it simmer for 4-5.
  • Serve up with Rice of your choice & a handful of fresh Coriander leaves. Enjoy.

Notes

1 serving – 384 Cals

Macros:

Protein – 51.6g

Carbs – 15.4g

Fats – 13.7g

Keyword Chicken, Curry
Nutrition Facts
Serving Size 1
Servings Per Container 2

Amount Per Serving
Calories 384 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 11mg 0%
Total Carbohydrate 15g 5%
Dietary Fiber 5g 20%
Sugars 7g
Protein 52g 104%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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