Home | Useful Links | Contact Us |
About the NHF Eat Smart Keeping Fit NHF Initiatives  Events  Media & Publications
You are here: Eat Smart » Recipes » Chicken » 2010 Chicken Jalfrezi Curry

2010 Chicken Jalfrezi Curry

Created by Rozanne Stevens
Ingredients:
1 tablespoon sunflower oil
1 red onion, sliced into thin wedges
3 cloves garlic, crushed
5cm fresh ginger, peeled and finely chopped
2 green chillies, deseeded and finely chopped
1 red pepper, sliced into thin strips
1 green pepper, sliced into thin strips
1 yellow pepper, sliced into thin strips
4 cardamom pods, bruised
2 teaspoon ground turmeric
4 teaspoon medium curry powder
2 teaspoon ground coriander
2 teaspoon ground cumin
4-5 chicken breasts, bite-size cubes
3 tins chopped tomatoes
Juice of 2 limes
Juice of 2 lemons
4 tablespoons chopped coriander
salt and pepper

To serve:
2 cups brown basmati rice, cooked according to packet instructions

Method:
    1. Heat the sunflower in a large pan on a medium heat. Add the onion, peppers, chilli, garlic and ginger and gently fry until softened.
    2. Add the chicken and dried spices and stir well until the chicken is coated in all the spices.
    3. Pour in the tomatoes, lemon and lime juice. Increase the heat to high until the curry starts bubbling, and then reduce down to a simmer for 30 minutes, stirring occasionally.
    4. Stir through the fresh coriander, check for seasoning and serve with brown basmati rice.

    Recipe Analysis:

    Servings: 6

    Per 100g
    Per serving: 348g
    Energy (kcal)
    123.0
    428.0
    Protein (g)
    9.2
    32.2
    Carbohydrate (g)
    19.3
    67.1
    Sugars (g)
    3.4
    11.8
    Total Fat (g)
    1.6
    5.5
    Saturated Fat (g)
    0.3
    1.1
    Fibre (g)
    1.3
    4.6
    Salt (g)
    0.1
    0.4
© IBEC / NHF
Irish Business and Employers Confederation
IBEC Limited is registered in Ireland. Registration No. 8706
Directors: Paul Rellis, John Kennedy (USA), Julie O'Neill, Leo Crawford,
Danny McCoy, Fergus Murphy, Lionel Alexander, Damien Clancy, Paraic Curtis,
Myles Lee, Brian McCraith, Gary McGann, Regina Moran, Larry Murrin.
Company Secretary: Liam O'Donoghue.
Registered address: Confederation House 84/86 Lower Baggot Street Dublin 2
Site Map | Help