Chicken Jhalfrezi for Salad Lovers

Stir fried chicken and green peppers for even the most determined dieters

chicken jhalfreziRemember I wrote about S0BB, the size 0 lovely who sits behind me at work and eats leaves on a regular basis? So finally this weekend, I cooked a child friendly, low fat, dry Indian dish to lure her into the big bad world of Indian cooking (as if!!).

This dish is my take on the traditional chicken jhalfrezi, a wet stir fry with onions and green peppers/capsicums. My version is supremely salad friendly, as tried and tested by myself, and doesn’t stink up the kitchen as much as its curry-style cousins.

I served it with a bag of watercress, rocket and spinach salad because of its peppery taste that complements Indian food so well.

This recipe serves 2:

2 chicken breast filets, halved and sliced into strips

1 medium onion

1 large tomato

1 green pepper (capsicum)

1 clove garlic

Half inch ginger piece

Half tsp turmeric powder

Quarter tsp chilli powder (or more if you can take it)

Half tsp garam masala

3 tbsp low fat plain yoghurt

1 tbsp lemon juice

1 tbsp sunflower oil (or other flavourless oil)

Few sprigs of coriander leaves

Salt to taste

Mix the yoghurt, turmeric, chilli and lemon juice with the chicken strips and leave to marinate. This tenderises and flavours the chicken.

In the meantime, slice thinly the onion, tomato, green pepper and finely chop the garlic and ginger.

In a frying pan, heat the oil on high. When hot, fry the onions, garlic and ginger. The onions should start turning translucent and soft.

Add the chicken with its marinade and stir on high for five minutes. Stir in the tomato and keep frying on a hight heat until it the chicken is almost cooked. Then add the green peppers and garam masala, cover the pan and stir once or twice until the peppers soften.

The dish is ready when the gravy dries up and the peppers are limp. Add salt and coriander leaves to finish.


    This entry was posted on Monday, October 23rd, 2006 at 8:12 am and is filed under Highlights, Home Alone, Meat, Tv meals. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.