Name: Low Fat Chicken Jalfrezi
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Cuisine: British/Indian
Ingredients: 1 tbsp rapeseed or coconut oil; 5 fresh or frozen curry leaves; 1/2 red bell pepper - thinly sliced; 1/2 green bell pepper - thinly sliced; 1 medium onion - thinly sliced; 2 green chillies - cut into rings; 2 spring onions - thinly sliced; 10 cherry tomatoes - cut in half; 1 tbsp garlic and ginger paste; 70ml (1/2 cup) tomato puree; 1 generous tbsp mixed powder or curry powder; 1/2 tsp chilli powder - more or less to taste; 200g low fat tandoori chicken tikka; 300ml (1 1/4 cup) low fat base curry sauce; Salt to taste.; 2 tbsp chopped coriander.

Jump to Recipe

You can make low fat chicken jalfrezi without losing flavour!

Chicken jalfrezi is one of my favourite curries at curry houses all over the UK. If you like it, you will find this low fat chicken jalfrezi and over 100 more light curries in my book ‘The Curry Guy Light’. I think you’re going to love this light version of chicken jalfrezi because it tastes the same!

Can you really cook this low fat chicken jalfrezi with less oil?

Cooking oil and ghee are used a lot in curry house style curries because they taste great and also make the cooking process a bit easier. Therefore, when cooking a low fat chicken jalfrezi with less oil, you really need to watch it!

As this is really just a quick stir fry, you need to add the ingredients in a different order too. Doing so, you will lessen the chance of burning the spices which could make the curry rather bitter and not very nice.

If you follow these low fat chicken jalfrezi recipe instructions, you will be amazed at how good eating light can be.

What about the base sauce needed for curry house cooking?

I have that for you too. This light base sauce is not the same that is feature in my book ‘The Curry Guy Light’, but it is just as good and works fine.

Make this recipe your own

At the end of the day, you need to make this low fat chicken jalfrezi the way you want it.

It might be light but that is easily fixed by cooking with more oil should you choose to do so. You should also adjust the spicing to taste.

I do hope that you try this light version of jalfrezi though. You might just be amazed at how good it tastes!

Low fat chicken jalfrezi in step by step photographs…

Fry the veggies in the oil for about a minute, stirring regularly.

Adding the garlic and ginger paste and half the tomatoes.

Add the tomato puree and half of the tomatoes.

Chicken jalfrezi is already one of the healthier curries you can order. All those veggies make the curry a healthy choice. They are usually quite spicy but that is really in your hands.

You can add as many chillies as you like or even omit them altogether.

Stir in the base sauce followed by the chicken.

Dig in!

Yield: 1 - 2

Low Fat Chicken Jalfrezi

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Ingredients

1 tbsp rapeseed or coconut oil
5 fresh or frozen curry leaves
1/2 red bell pepper - thinly sliced
1/2 green bell pepper - thinly sliced
1 medium onion - thinly sliced
2 green chillies - cut into rings
2 spring onions - thinly sliced
10 cherry tomatoes - cut in half
1 tbsp garlic and ginger paste
70ml (1/2 cup) tomato puree
1 generous tbsp mixed powder or curry powder
1/2 tsp chilli powder - more or less to taste
200g low fat tandoori chicken tikka
300ml (1 1/4 cup) low fat base curry sauce
Salt to taste.
2 tbsp chopped coriander.

Instructions

Heat the oil over medium high heat in a balti pan or similar. Stir in the curry leaves, followed immediately by the bell peppers, onion, chillies and spring onions and stir so that the veggies are completely coated with the oil. Fry for about two minutes and then add half of the cherry tomatoes and the garlic and ginger paste. Fry this for another minute and then add the tomatoe puree. Stir it all up to combine.
Now add the spices and the base curry sauce. Let the sauce simmer for 3 - 5 minutes until you are happy with the consistency. and then add the tandoori chicken tikka. You could add raw chicken but you might need to add a little more base sauce or water to help it cook through.
When your chicken is heated through add the remaining tomatoes, season with salt to taste and garnish with the chopped coriander.