VEGETABLE JALFREZI RECIPE - BBC GOOD FOOD
A meat-free curry, low in saturated fat and packed with goodness from butternut squash, cauliflower, peppers and chickpeas
Provided by Lucy Netherton
Categories Dinner, Main course
Total Time 1 hours 5 minutes
Prep Time 15 minutes
Cook Time 50 minutes
Yield 4
Number Of Ingredients 15
Steps:
- Heat the oil in a large frying pan. Add the onions and cook over a low heat for about 8-10 mins until soft, stirring them often and adding a splash of water if they start to stick. Add the paste and mix well, then add the squash, cauliflower, stock cube, coriander stalks, passata and 500ml water. Simmer for 20 mins, adding some more water if it gets too thick.
- Add the peppers and chickpeas, and cook for 15-20 mins more, until all the veg is tender. Stir in the yogurt and most of the coriander leaves. Serve scattered with the rest of the coriander and the sliced chilli, with rice and naan bread on the side.
Nutrition Facts : Calories 303 calories, FatContent 9 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 42 grams carbohydrates, SugarContent 23 grams sugar, FiberContent 9 grams fiber, ProteinContent 12 grams protein, SodiumContent 1.7 milligram of sodium
HEALTHY CHICKEN CURRY RECIPE - BBC FOOD
Marinating the meat helps your get ahead with this jalfrezi-style healthy chicken curry. It's packed with veggies and served with a fresh salad. Serve with brown basmati rice. This meal provides 164 kcal, 21g protein, 13.7g carbohydrate (of which 11g sugars), 2.9g fat (of which 0.5g saturates), 4.1g fibre and 1.4g salt per portion.
Provided by Sophie Wright
Prep Time 30 minutes
Cook Time 30 minutes
Yield Serves 4-6
Number Of Ingredients 22
Steps:
- Combine the chicken with the marinade ingredients in a mixing bowl. Cover with cling film and transfer to the fridge for two hours, or overnight if possible.
- Heat the oil in a large frying pan until hot. Add the sliced onions and peppers and fry for 5-6 minutes, stirring occasionally until softened. Add three-quarters of the chilli and cook for two minutes then add the marinated chicken and the marinade. Cook for 3-4 minutes
- Add the tomato purée to the chicken, stir through to mix and cook for two minutes. Add the stock, bring to the boil then cook for 10 minutes to cook the chicken through.
- Meanwhile for the cachumba salad, combine all of the ingredients in a bowl. Season to taste with salt and set aside.
- Taste the chicken and adjust the seasoning as necessary. Add the tomatoes, stir through and cook for 5-10 minutes, or until the sauce is thickened and flavoursome and the tomatoes softened. Remove from the heat. Garnish with chopped coriander and the remaining chopped chilli and serve with rice.
Nutrition Facts : Calories 164kcal, CarbohydrateContent 13.7g, FatContent 2.9g, FiberContent 4.1g, ProteinContent 21g, SaturatedFatContent 0.5g, SugarContent 11g
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