Chicken Jalfrezi
Chicken Jalfrezi - Fiery hot "Bollyfood"
Healthy, because
Even smarter
Nutritional values
It's getting spicy! Jalfrezi is a stir-fried curry dish originating in Bengal and popular throughout South Asia. Jalfrezi means "hot fry". Capsaicin from chili peppers gives the dish a lot of fire and at the same time boosts the metabolism and fat burning. In addition, the little spicers can relieve pain and kill pathogens such as bacteria and viruses.
Don't like it quite so spicy? Then use either just one chili bell pepper or a mild variety of paprika for the chicken Jalfrezi from the oven. Tip: Sprinkle the finished dish with a little black cumin, which adds a special flavor and scores with healthy fats.
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 61 μg | (102 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 27.5 mg | (229 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 163 μg | (54 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 17.4 μg | (39 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 218 mg | (229 %) | ||
| Potassium | 1,380 mg | (35 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 375 mg | |||
| Cholesterol | 118 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 22 ozs Chicken breasts (4 pieces of chicken breast fillet)
- 5 ozs red onions
- 2 garlic cloves
- 9 ozs Green beans
- salt
- 2 red Bell pepper
- 2 green chili peppers
- 11 ozs Cauliflower
- 1 Zucchini
- 9 ozs peeled Tomatoes
- 2 Tbsps Ghee (or clarified butter)
- 1 tsp cumin seeds
- ½ tsp ground Coriander
- 1 generous pinch ground allspice
- peppers
- 7 ozs Yogurt (low-fat)
Preparation steps
Rinse chicken and pat dry. Peel and finely dice onions and garlic. Clean and wash the beans, put them in boiling salted water for 3 minutes, drain and rinse with cold water.
Halve peppers, remove seeds, wash and cut into larger pieces. Halve chili peppers lengthwise, remove seeds, wash and chop. Clean cauliflower, wash, divide into small florets, dice the stalk. Wash zucchini and cut crosswise into slices. Roughly chop the tomatoes.
Heat ghee in a roasting pan. Add meat and fry over high heat for 5-7 minutes. Add onions, garlic and chili and season with cumin, coriander, allspice, salt and pepper. Deglaze with about 7 ounces of water, add tomatoes with their juice, bell pepper pieces, and yogurt.
Cover and braise chicken Jalfrezi in preheated oven at 200 °C / 400 °F for approx. 40 minutes, stirring occasionally and adding a little water if necessary.
Remove lid, add cauliflower, beans and zucchini and cook everything open for another 20-30 minutes. Season chicken jalfrezi to taste and serve.
