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Image for Recipe - Chicken Jalfrezi With Rice

Chicken Jalfrezi With Rice

Image for Recipe - Chicken Jalfrezi With Rice
  • Time preparation 10 minutes
  • cook time 35 minutes
  • Serve Serves 2

  • 2 x 2 x 125g skinless chicken breast fillets
  • 2 tsps garam masala
  • 1 tsp ground coriander
  • 1 red chilli, deseeded and finely chopped
  • 3 garlic cloves, crushed
  • 2cm piece fresh ginger, grated
  • 1 tsp vegetable oil
  • 1 onion, sliced
  • 1 green pepper, deseeded and diced
  • 400g tin chopped tomatoes
  • 100g brown rice
  • Handful fresh coriander, chopped
  • 1 tbsp 0% fat natural Greek yogurt

1. Make slashes in the chicken breast fillets. Mix the spices, most of the chilli, the garlic and ginger with 1 teaspoon cold water to make a paste. Rub into the chicken and set aside.

2. Heat the oil in a large pan and fry the onion for 5 minutes. Add for a further 5 minutes, turning once. Add the tomatoes with 2 tablespoons water. Cover and simmer on a low heat for 15 minutes. Remove the lid, turn the chicken and cook for 3 minutes or until the sauce is reduced.

3. Meanwhile, cook the rice to pack instructions, then stir through most of the coriander. Serve the rice and chicken, topped with the yogurt and the remaining coriander and red chilli.

Ingredients

  • 2 x 2 x 125g skinless chicken breast fillets
  • 2 tsps garam masala
  • 1 tsp ground coriander
  • 1 red chilli, deseeded and finely chopped
  • 3 garlic cloves, crushed
  • 2cm piece fresh ginger, grated
  • 1 tsp vegetable oil
  • 1 onion, sliced
  • 1 green pepper, deseeded and diced
  • 400g tin chopped tomatoes
  • 100g brown rice
  • Handful fresh coriander, chopped
  • 1 tbsp 0% fat natural Greek yogurt

Method

1. Make slashes in the chicken breast fillets. Mix the spices, most of the chilli, the garlic and ginger with 1 teaspoon cold water to make a paste. Rub into the chicken and set aside.

2. Heat the oil in a large pan and fry the onion for 5 minutes. Add for a further 5 minutes, turning once. Add the tomatoes with 2 tablespoons water. Cover and simmer on a low heat for 15 minutes. Remove the lid, turn the chicken and cook for 3 minutes or until the sauce is reduced.

3. Meanwhile, cook the rice to pack instructions, then stir through most of the coriander. Serve the rice and chicken, topped with the yogurt and the remaining coriander and red chilli.

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