Chicken Jalfrezi - diet


Modified from Hairy Bikers Diet



Ingredients:-

    Wok

    • 4 chicken thighs or legs
    • 1, 2, ,,, or 6 hot green chillies
    • 2 cloves garlic, finely chopped
    • 3 ripe Tomatoes, chopped

    Spices

    • 1 tablespoon ground Cumin
    • 1 Tablespoon garam Masala
    • 1 teaspoon turmeric
    • 1 tablespoon caster sugar
    • 1 Teaspoon salt

    • 200ml water
    • 2 Tablespoons low-fat yoghurt

    Pan 2

    • 1 onion cut Into wedges
    • 1 Green pepper, cut into chunks
    • 2 tomatoes, quartered

    • 2 teaspoons Cornflour
    • 1 Tablespoon water

    Method:-

    • Pre-heat oven to Gas Mark 6
    • Roast chicken for 40 minutes, allow to cool and strip meat from bone
    • Chop 1 chilli
    • Cut and de-seed the other chillies, leaving them whole
    • Heat some oil in a wok and add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, turmeric, sugar and salt
    • Stir-fry for 4 or 5 minutes, do not let it burn
    • Add the cooled chicken and the whole chillies
    • Stir-fry for another 3 minutes
    • Add 200ml water and the yoghurt
    • Stir together and simmer for 10 minutes until the sauce has reduced by a third

    In a separate pan:

    • Add oil and fry the quartered onions and pepper for 4 minutes
    • Add the quartered tomatoes and fry for another 3 minutes

    To thicken the chicken:

    • Mix water and cornflour and Stir into the chcken mixture
    • Cook until thickened

    Mix

    • Remove the whole chillies
    • Mix together
    • Serve

    Note:-

    C.Mict13



    Details
    Category: Chicken Based Curry
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