Instead of ordering from an Indian takeaway, make your own delicious and easy Chicken Jalfrezi at home. This healthy curry recipe provides two of your five-a-day and a good dose of vitamin C.

Full Recipe:

Ingredients

2-3 diced chicken breasts
1 tsp cumin
1 tsp coriander
1 tsp turmeric
½ large onion, roughly chopped
2 garlic cloves, chopped
1 green chilli, finely chopped
Vegetable oil (for frying)
300ml water
400g can plum tomatoes
1 tbsp coriander
1 tbsp cumin
1 tsp turmeric
½ large onion, sliced
1 red pepper, chopped
2 red chillies, finely chopped
2 tsp garam masala
Handful of chopped coriander leaves
Basmati rice or naan bread (for serving)

Directions

Coat the diced chicken breasts in cumin, coriander, and turmeric. Let it marinate in the fridge while preparing the sauce.
In a large pan, fry the chopped onion, garlic, and green chilli in vegetable oil for about 5 minutes until browned.
Add 300ml of water to the onion mixture and let it simmer for about 20 minutes.
In a food processor, blend the canned plum tomatoes until smooth.
In another large pan, gently fry coriander, cumin, and turmeric in oil for about a minute. Then, add the blended tomatoes and simmer for about 10 minutes.
Blend the onion mixture in the food processor and add it to the spiced tomato sauce. Season well, stir, and simmer for another 20 minutes. (This sauce can be made in batches and frozen for later use.)
In a separate pan, fry the marinated chicken in vegetable oil while stirring continuously. After a few minutes, lower the heat and add the sliced onion, red pepper, and red chillies. Stir until the vegetables soften.
Add the prepared sauce to the cooked chicken and let it simmer for 10-20 minutes. Add a splash of water if the sauce gets too thick.
Just before serving, stir in the garam masala and chopped coriander leaves. Serve with basmati rice or naan bread.

Nutrients (Per Serving)

Calories: ~350-400 kcal
Protein: ~35g
Carbohydrates: ~20g
Fat: ~15g
- Saturated Fat: ~3g
Fiber: ~5g
Sugar: ~8g
Sodium: ~400mg
Vitamin C: High (due to peppers and tomatoes)
Iron: Moderate

The Origin of Chicken Jalfrezi

Jalfrezi has its roots in the British Raj era, when Indian cooks created the dish as a way to use leftover meat by frying it with onions, tomatoes, and spices. The name “Jalfrezi” is derived from the Bengali words “Jhal,” meaning spicy, and “Frezi,” meaning stir-fry. Over time, this dish evolved into a popular restaurant favorite, known for its bold taste and versatility. Today, Chicken Jalfrezi is enjoyed worldwide, with regional variations adding unique twists to the recipe.

Why Chicken Jalfrezi is a Healthy Choice

Unlike many creamy curries that use heavy cream or butter, Chicken Jalfrezi is a healthier alternative due to its emphasis on fresh ingredients and minimal oil. Here’s why it’s a great choice for a balanced diet:

Rich in Protein – The chicken in this dish provides a high amount of protein, making it a great meal for muscle building and overall health.
Loaded with Vegetables – The inclusion of bell peppers, onions, and tomatoes ensures a good intake of vitamins, minerals, and fiber.
Low in Fat – Since this dish is stir-fried rather than slow-cooked in cream or butter, it remains lower in saturated fats.
High in Vitamin C – The bell peppers and tomatoes contribute to a high vitamin C content, which is essential for a strong immune system and healthy skin.
Spice Benefits – The spices used in Jalfrezi, such as turmeric, cumin, and coriander, have anti-inflammatory and digestive benefits.

The Unique Flavors of Chicken Jalfrezi

What makes Chicken Jalfrezi stand out from other curries is its bold and dynamic flavor profile. The combination of spices, stir-frying method, and the use of fresh ingredients creates a deliciously spicy yet slightly tangy dish. The balance between the heat from chilies and the sweetness of bell peppers and tomatoes makes it appealing to a wide range of palates.

Additionally, the last-minute addition of garam masala and fresh coriander gives the dish a fragrant and aromatic touch. The spices don’t overpower but rather enhance the natural flavors of the chicken and vegetables.

How Chicken Jalfrezi Differs from Other Curries

While Indian cuisine boasts a variety of curries, Jalfrezi stands apart due to its distinct cooking style and texture. Here’s how it differs from other popular curries:

Jalfrezi vs. Tikka Masala – Tikka Masala is creamy and rich due to the use of yogurt or cream, whereas Jalfrezi is drier and stir-fried, with a fresher taste.
Jalfrezi vs. Madras – Madras curry tends to be hotter with a runnier sauce, whereas Jalfrezi is more of a dry stir-fry with a balance of spice and tanginess.
Jalfrezi vs. Rogan Josh – Rogan Josh is slow-cooked with yogurt and has a deep red color from Kashmiri chili, whereas Jalfrezi has a more immediate, stir-fried cooking process with vibrant vegetables.

Best Ways to Serve Chicken Jalfrezi

Chicken Jalfrezi pairs well with several accompaniments, making it a versatile dish. Here are some serving suggestions:

Basmati Rice – The light, fluffy texture of basmati rice complements the spiciness of the curry.
Naan Bread – Soft and chewy naan bread is perfect for scooping up the flavorful sauce and chicken.
Roti or Chapati – A healthier alternative to naan, these whole wheat flatbreads add a rustic touch to the meal.
Salads and Raita – A side of cucumber raita or a fresh salad can help balance the heat of the Jalfrezi.

Customizing Chicken Jalfrezi to Your Taste

One of the best things about Chicken Jalfrezi is its adaptability. Here are some ways to modify the recipe based on personal preferences:

Adjusting the Spice Level – If you prefer a milder dish, reduce the number of chilies or remove the seeds before chopping. For extra heat, add more red chilies or a pinch of chili powder.
Vegetarian Option – Substitute chicken with paneer, tofu, or a mix of vegetables like cauliflower and potatoes.
Extra Tanginess – A squeeze of lemon juice or a splash of vinegar can enhance the tangy flavor of the dish.
More Creaminess – If you like a slightly creamy texture, add a spoonful of yogurt or coconut milk towards the end of cooking.

Tips for the Perfect Chicken Jalfrezi

To ensure your Chicken Jalfrezi turns out flavorful and delicious, keep these tips in mind:

Use Fresh Ingredients – Fresh tomatoes, onions, and bell peppers enhance the taste and texture of the dish.
Marinate the Chicken – Allowing the chicken to absorb the spices before cooking results in more depth of flavor.
Stir-Fry on High Heat – The quick, high-heat stir-frying technique preserves the crunchiness of the vegetables while sealing in the flavors.
Let the Sauce Simmer – Simmering the sauce for a few extra minutes helps meld the flavors together, making it richer and more cohesive.

Conclusion

Chicken Jalfrezi is a delightful, spicy, and vibrant dish that brings together the best of Indian flavors. Its unique stir-fry technique, fresh ingredients, and bold spice profile make it a must-try for anyone who loves Indian cuisine. Not only is it delicious, but it’s also a healthier alternative to many other curries, offering high protein, essential vitamins, and beneficial spices. Whether you enjoy it with rice, naan, or chapati, this dish is sure to impress your taste buds.

By making Chicken Jalfrezi at home, you can control the ingredients and spice levels to suit your preference while enjoying an authentic and restaurant-quality dish. So, the next time you’re craving Indian food, skip the takeaway and try making this flavorful recipe yourself!

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