JALFREZI CURRY RECIPES

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VEGETABLE JALFREZI RECIPE - BBC GOOD FOOD



Vegetable jalfrezi recipe - BBC Good Food image

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

1 tbsp sunflower oil
2 red onions , thinly sliced
½ 350g jar jalfrezi curry paste (we used Geeta's)
½ butternut squash , cut into chunks
1 small head cauliflower , broken into florets
1 vegetable stock cube
bunch coriander leaves, picked and stalks finely chopped
500ml passata
1 red pepper , sliced
1 yellow pepper , sliced
400g can chickpea , drained and rinsed
100g natural yogurt
1 fresh green chilli , sliced
boiled rice , to serve
naan bread , to serve

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



Healthy chicken curry recipe - BBC Food image

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

3 skinless chicken breasts, trimmed and cut into bite-size pieces
4 heaped tsp garam masala powder
1 tsp salt
4 garlic cloves, grated
3cm/1½in piece fresh root ginger, grated
1 lemon, juice only
1-2 tsp light olive oil
3 onions, thinly sliced
1-2 long green chillies, to taste, finely chopped
2 green peppers, seeds removed and cut into chunks
1 tbsp tomato purée
200ml/7fl oz chicken or vegetable stock
4 tomatoes, seeds removed, quartered, cut into strips
½ small bunch coriander, roughly chopped
2 tomatoes, seeds removed, quartered and finely chopped
half a cucumber, roughly peeled, quartered lengthways, seeds removed and sliced
1 red onion, finely chopped
½-1 green chilli, finely chopped
2 limes, juice and zest
½ small bunch coriander, leaves and stalks finely chopped
pinch salt
cooked rice

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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