Low Fat Chicken Jalfrezi
Brighten up your dinner table with this flavorful and healthy Low Fat Chicken Jalfrezi, a vibrant twist on the classic Indian dish. Packed with tender chunks of lean chicken breast, crisp bell peppers, and juicy tomatoes, this recipe combines bold spices like cumin, coriander, and garam masala for a fragrant, satisfying meal that’s surprisingly light. A touch of low-fat Greek yogurt creates a creamy, guilt-free sauce without sacrificing richness, while fresh ginger, garlic, and green chili infuse the dish with layers of authentic flavor. Quick and easy to prepare in just 45 minutes, this low-calorie Chicken Jalfrezi is perfect for a weeknight dinner or a special occasion. Serve it with steamed rice or warm naan bread for a wholesome and delicious meal.
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Recipe Information
Ingredients
- 500 grams Boneless skinless chicken breast
- 1 tablespoon Olive oil
- 1 large Onion
- 2 medium Bell peppers
- 2 medium Tomatoes
- 1 large Green chili
- 3 large Garlic cloves
- 1 inch piece Fresh ginger
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 100 grams Low-fat Greek yogurt
- 2 tablespoons Fresh cilantro
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
Slice the onion and bell peppers into thin strips. Dice the tomatoes and finely chop the green chili. Mince the garlic and grate the ginger.
In a large non-stick skillet or wok, heat the olive oil over medium-high heat. Add the sliced onions and sauté for 3-4 minutes until they begin to soften.
Add the minced garlic, grated ginger, and green chili to the skillet. Cook for another 2 minutes until fragrant.
Add the chicken pieces to the skillet and cook until they are opaque and lightly browned on all sides, about 5-6 minutes.
Stir in the ground cumin, ground coriander, and turmeric. Cook the spices with the chicken for 1-2 minutes, ensuring the chicken is well-coated.
Add the diced tomatoes, bell peppers, and salt. Stir everything together and let it cook for 5 minutes until the vegetables are tender.
Reduce the heat to low and stir in the low-fat Greek yogurt. Mix well until the yogurt is fully incorporated, creating a creamy sauce.
Sprinkle with garam masala and black pepper. Stir to combine and allow the flavors to meld for another 2 minutes.
Remove from heat, garnish with freshly chopped cilantro, and serve hot with steamed rice or warm naan.
Nutrition Facts
Calories |
1233 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.4 g | 45% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 392 mg | 130% | |
| Sodium | 2840 mg | 123% | |
| Total Carbohydrate | 70.0 g | 25% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 36.6 g | ||
| Protein | 156.5 g | 313% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 349 mg | 27% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 3078 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
