Chicken Jalfrezi

Step into the world of bold and vibrant flavors with Chicken Jalfrezi, a tantalizing dish that embodies the essence of Indian cuisine. Bursting with colorful bell peppers, succulent chicken, and a melody of spices, this dish takes your taste buds on a journey through the streets of India. Jalfrezi, a cooking style known for its use of fresh, stir-fried ingredients, elevates the humble chicken to a symphony of tastes that dance harmoniously on your palate. Get ready for a culinary adventure that marries heat, spice, and a burst of freshness in every bite.

Ingredients:

• 500g boneless, skinless chicken breast, cut into bite-sized pieces
• 2 tablespoons vegetable oil
• 1 large onion, thinly sliced
• 1 bell pepper, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 green chilies, finely chopped
• 1 tablespoon ginger-garlic paste
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric powder
• 1 teaspoon smoked paprika
• 1 teaspoon garam masala
• 1/2 cup tomato puree
• 1/2 cup low-fat yogurt
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

• Heat oil in a pan over medium heat. Add sliced onions and cook until golden brown.
• Add ginger-garlic paste and green chilies. Sauté for a minute until fragrant.
• Add chicken pieces and cook until browned on all sides.
• Add ground cumin, ground coriander, turmeric powder, smoked paprika, and garam masala. Stir well to coat the chicken with the spices.
• Add bell peppers and cherry tomatoes. Cook for a few minutes until the vegetables are slightly softened.
• Pour in the tomato puree and yogurt. Stir to combine.
• Season with salt and pepper. Simmer the mixture on low heat until the chicken is cooked through and the sauce thickens.
• Garnish with fresh cilantro before serving.

Nutritional Information (Approximate Values per Serving):

• Calories: 300-350 kcal
• Protein: 30-35g
• Fat: 12-15g
• Saturated Fat: 2-3g
• Monounsaturated Fat: 6-8g
• Polyunsaturated Fat: 2-3g
• Carbohydrates: 15-20g
• Fiber: 4-6g
• Sugars: 8-10g

Nutrition Notes:

• Chicken: Chicken is an excellent source of high-quality protein, which is essential for muscle health and overall body function.
• Vegetables: Bell peppers and cherry tomatoes add vibrant colors and provide vitamins A and C. These antioxidants are beneficial for immune health.
• Spices: The combination of ground cumin, coriander, turmeric, and garam masala not only adds rich flavor but also contributes potential anti-inflammatory and antioxidant properties.
• Ginger-Garlic Paste: Both ginger and garlic have antimicrobial properties and may offer various health benefits, including anti-inflammatory effects.
• Tomato Puree: Tomatoes contain lycopene, an antioxidant associated with several health benefits, including heart health.
• Yogurt: Yogurt provides probiotics, which are beneficial for gut health. It also adds a creamy texture to the dish.

• Protein: Essential for muscle repair, immune function, and overall body maintenance.
• Vitamins and Minerals: Abundant in vitamins A, C, and various minerals, supporting overall health and well-being.
• Antioxidants: The spices and vegetables contribute antioxidants that may help combat oxidative stress in the body.
• Probiotics: Yogurt provides probiotics that support a healthy gut microbiome.
• Moderate Healthy Fats: The vegetable oil provides healthy fats, including monounsaturated and polyunsaturated fats.

This Chicken Jalfrezi recipe provides a good balance of protein, healthy fats, and carbohydrates. Adjustments can be made based on personal preferences and dietary requirements. Pair it with brown rice or whole-grain naan for a complete and satisfying meal.

As we bid farewell to our Chicken Jalfrezi adventure, the lingering warmth of spices and the memory of vibrant flavors serve as a testament to the culinary brilliance of Indian cuisine. Whether you’ve savored this dish in the heart of India or recreated it in your own kitchen, the spirit of Jalfrezi remains an ode to the joy of cooking and the pleasure of savoring each bite. Until the next culinary escapade, may the sizzle of spices and the richness of Chicken Jalfrezi continue to add zest to your gastronomic explorations. Happy cooking!