Chicken Jalfrezi with Peppers and Onions

Chicken Jalfrezi with Peppers and Onions

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There’s nothing nicer than a curry on a weekend but I’ve come to the recent conclusion that I can make my own to taste just as nice, if not better, full of healthy ingredients and it doesn’t leave me feeling too full and bloated afterwards!

This jalfrezi is full of peppers and onions as well as tinned tomatoes and spinach so gives you plenty of portions of veg towards your 5 a day – what more could you want from a curry!

Ingredients: serves 5

4 chicken breasts

3 tbsp. natural or greek yoghurt

3 tbsp. jalfrezi paste

1 large brown onion

1 large red onion

2 large tomatoes

3 peppers – mixed colours

1 chilli, finely chopped

2 cloves garlic

400g tin tomatoes

2 handfuls of spinach

paprika (optional)


Chop the chicken breasts into bite sized pieces and put into a bowl with the yoghurt and jalfrezi paste.  Stir thoroughly until all chicken evenly coated and then set aside.

Cut the onions into 8ths, the tomatoes into 6 wedges and the peppers into chunks.

Heat a heavy based frying pan, with no oil, and add the onions and cook on high heat until starting to chargrill (about 5 minutes).

Next add the peppers and continue to cook stirring regularly to avoid burning.  Cook for a further 5 minutes.

Next add the chilli and garlic and cook for a further minute.

Then add the chicken and reduce the heat slightly to avoid the sauce burning.  Continue to stir and cook until the chicken is browned on the outside.

Once browned add the tinned tomatoes and cover and simmer for about 10 minutes.

Lastly add the fresh tomatoes and the spinach and cook uncovered for a further 5 minutes until the chicken is cooked through and there is no longer any pink in the middle.

Test for spice and add some paprika and extra curry paste if required.

Serve with brown basmati rice.

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