Chicken Jalfrezi

High in lean protein and bursting with vibrant vegetables, this fast stir-fry curry delivers traditional Indian aromas with optimal calorie density.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 640 g chicken breast, cut into strips · 717 kcal in the whole recipe
• 80 g raw basmati rice · 288 kcal in the whole recipe
• 13 g (1 tbsp) ghee · 114 kcal in the whole recipe
• 150 g (1 medium) onion, sliced · 60 kcal in the whole recipe
• 200 g (2 medium) mixed bell peppers, cut into strips · 62 kcal in the whole recipe
• 20 g green hot pepper, sliced · 7 kcal in the whole recipe
• 12 g (3 cloves) garlic, finely minced · 18 kcal in the whole recipe
• 10 g fresh ginger, grated · 8 kcal in the whole recipe
• 200 g canned diced tomatoes · 36 kcal in the whole recipe
• 17 g (1 tbsp) tomato paste · 17 kcal in the whole recipe
• 10 g fresh cilantro, chopped · 2 kcal in the whole recipe
• 1 tsp cumin, 1/2 tsp turmeric, 1 tsp coriander, 1/2 tsp garam masala, salt, and chili powder to taste

Method

1. Rinse 80 g raw basmati rice and cook in boiling salted water for 10-12 minutes until tender, then drain and keep warm.

   

2. Cut 640 g chicken breast into strips and season evenly with salt, black pepper, ground cumin, turmeric, coriander powder, and chili powder.

   

3. Heat 13 g ghee in a large wok or skillet over high heat; sear the seasoned chicken strips for 5-6 minutes until browned and cooked through, then remove to a plate.

   

4. In the same hot pan, stir-fry 150 g sliced onion, 12 g minced garlic, 10 g grated ginger, 200 g sliced bell pepper, and 20 g chopped hot pepper for 3 minutes until vibrant and crisp-tender.

   

5. Stir in 17 g tomato paste, 200 g canned diced tomatoes, garam masala, and 3 tbsp of water; simmer for 3 minutes, then toss the cooked chicken back into the skillet to combine for 2 minutes.

   

6. Garnish with 10 g chopped cilantro and serve hot alongside a portion of the warm basmati rice.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.