Sun. Jul 12th, 2020

Chicken Jalfrezi for the soul

This dish is delicious and packed full of goodness!

chicken jalfrezi for the soul - Chicken Jalfrezi for the soul

This take on the traditional Jalfrezi, a curry dish originating from India, will bring you much delight.

It is packed with vitamin C from the peppers and the tomatoes and the anti-microbial properties from the chilli and spices. It is all brought together with tender bites of chicken to add protein, extra B vitamins and more selenium.

Immune boost that tastes like soul food!

Star ingredients

  • Chicken: Rich in protein, selenium, vitamin B3 and B6. 
  • Bell peppers: Rich in vitamin A, C, E, antioxidant, anti-inflammatory, manganese and potassium.
  • Spices and seeds: Rich in iron, zinc, magnesium, selenium. 

Chicken Jalfrezi Recipe

5 from 1 vote

Recipe by B-Well Love. Food. LifeCourse: DinnerCuisine: IndianDifficulty: Medium

Prep time

15

minutes

Cooking time

30

minutes

Total time

45

minutes

Ingredients

  • 2 tablespoons  B-WELL canola oil

  • 2 tablespoons Original Tangy Mayonnaise

  • 4 skinless chicken breasts

  • 2 cloves garlic, peeled

  • 2 cm piece of fresh ginger, peeled

  • 1/2 teaspoon tumeric

  • sea salt

  • 2 tablespoon tomato puree

  • 1 fresh green chilli

  • 1 bunch fresh coriander, chopped

  • 1 teaspoon cumin seeds

  • 1/2 teaspoon mustard seeds

  • 1/2 teaspoon fenugreek seeds

  • 1/2 teaspoon coriander seeds

  • 2 red onions, quartered and petals separated

  • 3 mixed bell peppers,deseeded and halved

  • 1 can plum tomatoes, excess juice drained

Method

  • In an oven heated at 200˚C, dry roast the onion and peppers until slightly charred, for about 30-40 mins depending on oven. Once done, remove from oven and set aside.
  • Add the spices and seeds to a frying pan on a medium to high heat and toast in the dry pan. Lightly toast for a few minutes until fragrant.
  • Add the toasted spices to a pestle and mortar/food processor and grind to a powder.
  • Add 2 Tbsp of B-WELL oil, ginger, garlic, ½ the fresh coriander, tomato puree, B-WELL Original Tangy Mayo and ½ tsp of sea salt. Blend until smooth. The delicious marinade is now done.
  • Chop the chicken into even chunks and with spicy sauce, add to a bowl and mix, rubbing the chicken to coat well. Set aside to marinade.
  • In a large casserole pan, add the chicken and all the excess marinade. Fry for 2-3 minutes per side, making sure to scrape the marinade throughout. 
  • Add the charred onions and peppers and toss for another 2 minutes to blend all the flavours together.
  • Garnish with the leftover fresh coriander and serve hot with savoury rice, your favourite Naan/Roti and a slice of lemon or lime. Enjoy the boosting spice sensations!

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