Sunday, January 27, 2013

Hairy Dieters Chicken Jalfrezi

So I am just going to say again this is my favourite recipe book. I have used it so much more than any of my others, making the likes of Chicken Tangle PieMediterranean Beef Burgers and loads more. I have worked out the propoints for the whole book here too for anyone that has the book or found any of the recipes online. This Jalfrezi was yummy but the chilies I used were a little too hot and so the taste got a bit cancelled out by the heat. So do be careful with the type of chilies and the amount you use if heat is not your thing. I served this with 5pp worth of rice and it was loads of food. Was stuffed. 

Serves: 4
Propoints per serving: 6pp

6 long green chillis
4 boneless skinless chicken breasts (around 150g each)
2 tsp sunflower oil and low cal cooking spray 
2 garlic cloves peeled and finely chopped
3 ripe tomatoes chopped
1 tbsp ground cumin
1tbsp garam masala
1 tsp ground tumeric
1 tbsp caster sugar
1 tsp flaked sea salt
200ml cold water
2 tbsp fat free yoghurt
1 medium onion cut into 12 wedges
1 green pepper cut into rough 3cm chunks
2 tomatoes quatered
2tsp cornflour
1tbsp water

Finely chop 4 of the chillies - deseed them first if you don't like very spicy food. Split the other 2 chillies from stalk to tip on one side without opening or removing the seeds. Cut each chicken breast into bite sized chunks.

Heat the oil in a large deep non stick frying pan or wok over a high heat. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, tumeric, sugar and salt and fry for 3-4 minutes until the veg soften. Be careful not to let the garlic or spices burn as they will become bitter. 

Add the chicken pieces and the whole chillies and cook for 3 minutes turning the chicken regularly. Add the water and the yoghurt and reduce the heat slightly so the sauce simmer. Cook for about 8 mins until the chicken is tender, cooked through and the sauce has reduced by about a third. 

While this is cooking, heat the spray oil in a clean pan and stir fry the onion and pepper over a high heat for 3-4 mins until lightly browned. The hairy dieters say to use another tbsp of oil here, but the spray works fine and saves you 1pp overall. Add the quartered tomatoes and fry for 2-3 minutes more, stirring until the vegetables are just tender. Mix the cornflour with the tbsp of water to form a smooth paste. 

When the chicken is cooked, stir in the cornflour mixture and simmer for a few seconds until the sauce thickens, stirring constantly. Remove from the heat, add the hot stir fried veg and tass together lightly. Serve immediately. 

1 comment:

  1. This looks so yummy, I really want to get that book!