Protein Swap | Chicken Jalfrezi
over Pilau Rice
Cooking time
25 minutes
Servings
2/4
Calories
650 /serving
Indian take-out? More like Indian stay-home! Jalfrezi is a restaurant classic, with loads of ginger, garlic and a masala of spices for tastiness. The sauce is studded with green veggies and the basmati rice turns golden with turmeric while it cooks.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 2 Garlic cloves
- 1 Green pepper
- 20g Ginger
- 2g Ground turmeric
- 100ml Tomato sauce
- 160g Basmati rice
- 150g Green peas
- 12g Marvellous Masala spices (garlic purée, coriander powder, sea salt, paprika, ginger purée, turmeric, cumin powder, cumin seeds, black peppercorns, cinnamon, star anise, fennel seeds, coriander seeds)
Contains: Sulphites
You will need:
Grater
Large pan
Medium pot
Oil
Peeler
Salt & pepper (S&P)
Total Fat
14 g
Saturated Fat
3 g
Sodium
600 mg
Total Carb
86 g
Sugars
9 g
Protein
46 g
Fibre
8 g
Preparation
Cook the rice
- In a medium pot, combine the rice, turmeric, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Start the chicken
- Meanwhile, pat the chicken dry; season with ⅓ of the spices and S&P.
- In a large pan, heat a drizzle of oil on medium-high.
- Add the chicken and cook, partially covered, 5 to 6 min. per side, until almost cooked through.
- Transfer to a plate and reserve the pan.
Mise en place
- Meanwhile, peel and grate the ginger.
- Mince the garlic.
- Halve, core and medium-dice the green pepper.
Make the jalfrezi & finish the chicken
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the green pepper and sauté, 3 to 4 min., until beginning to soften.
- Add the ginger, garlic, remaining spices and S&P. Sauté, 30 sec. to 1 min., until fragrant.
- Add the tomato sauce, peas, ½ cup water (double for 4 portions) and the chicken; bring to a boil and season generously with S&P.
- Reduce to a simmer and cook, partially covered, 3 to 5 min., until beginning to thicken and the chicken* is cooked through.
- If the sauce seems dry, add up to ¼ cup water (double for 4 portions) until you achieve your desired consistency.
Plate your dish
- Divide the rice between your plates.
- Top with the jalfrezi and chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
