Chicken Jhalfrazi

Name: Chicken Jhalfrazi
Cuisine: Asian, Indian
Ingredients: 675g/1/2lb chicken breast fillets, skinned; 30ml/2 tbsp vegetable oil; 5ml/1 tsp cumin seeds; I onion, finely chopped; green (bell) pepper, finely chopped; I red (bell) pepper, finely chopped; I garlic clove, crushed; 2cm/3/4 in piece fresh root ginger, chopped; 15ml/1 tbsp curry paste; 1.5ml/1/4 tsp chilli powder; 5ml/1 tsp ground coriander; 5ml/1 tsp ground cumin; 2.5ml/1/2 tsp salt; 400g/14oz can chopped tomatoes; 30ml/2 tbsp chopped fresh coriander; fresh coriander (cilantro) sprig, to garnish plain boiled rice or naan bread, to serve

4 steps

Jhalfrazi was created by Indian chefs during the British Raj. Leftover cold meat, generally from the Sunday roast, was stir-fried with spices. The dish originated in Calcutta, where the East India Company was established as an important trading post by the British.

Updated at: Thu, 17 Aug 2023 04:44:46 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories322.8 kcal (16%)

Total Fat13.4 g (19%)

Carbs10 g (4%)

Sugars2.7 g (3%)

Protein39.9 g (80%)

Sodium586.4 mg (29%)

Fiber2.1 g (7%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

675gchicken breast fillets

skinned

30mlvegetable oil

5mlcumin seeds

15mlcurry paste

1.5mlchilli powder

5mlground coriander

5mlground cumin

2.5mlsalt

400gcan chopped tomatoes

30mlfresh coriander

chopped

fresh coriander

to garnish plain boiled rice or naan bread, to serve

Instructions

Step 1

Remove any visible fat and cut the chicken into 2.5cm/1in cubes.

Step 2

Heat the oil in a wok, karahi or large pan, and fry the cumin seeds for 30-40 seconds until they begin to splutter. Add the onion, peppers, garlic and ginger and fry for 6-8 minutes.

Step 3

Add the curry paste to the other ingredients in the pan and stir-fry for about 2 minutes. Stir in the chilli powder, ground coriander, cumin and salt, and add 15ml/1 tbsp water. Stir-fry for a further 2 minutes.

Step 4

Add the chicken and stir-fry for about 5 minutes. Add the tomatoes and fresh coriander. Cook, covered, for about 15 minutes until the chicken is tender. Garnish with a sprig of fresh coriander. Serve with plain boiled rice or naan.