Chicken Jalfrezi

Serves: 2
Time: 40 minutes

 

Ingredients

2 teaspoons olive oil
1 onion, peeled and chopped
1 garlic clove, chopped
1 green chilli, seeded and chopped
2 teaspoon curry powder or paste         
1 teaspoon tomato puree
2 skinless breasts, chopped into bite size pieces
125ml water
1 teaspoon ginger, peeled and grated
1 green pepper, seeded and sliced
150g Basmati rice, raw, no salt added

 

 

Method

1) Heat the oil in a saucepan, add the onion, garlic and chilli and fry for 4 minutes.
2) Stir in the curry powder or paste and the tomato puree. Stir for 30 seconds and then add the chicken
3) Brown the meat quickly on a high heat for 3-4 minutes, then add the water and cook for 6 – 8 minutes. Stir, add the ginger and green pepper and cook for 1 minute.
4) Cook rice according to pack instructions and serve.

Back

 

 

 

 

 

 

Adapted from: British Heart Foundation, Hearts Healthy Recipes www.bhf.org.uk/keeping_your_heart_healthy/healthy_eating/heart_healthy_recipes.aspx