Dinner

Chicken Jalfrezi

Name: Chicken Jalfrezi
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 140 g Chicken breast; 100 g Green pepper; 100 g Red pepper; 80 g Onion; 150 g Tomato; One green, sliced Fresh red chilli; 2 cloves, about 6 g Garlic; A thumb, grated Fresh ginger; 2 tsp, about 4 g Curry powder; 5 g Rapeseed oil; A handful Fresh coriander; To taste Salt

A dry, stir-fried curry of chicken, peppers, onion and fresh tomato with green chilli, eaten without rice. 37 g of protein for 343 kcal.

Calories: 343kcal
Protein: 37g
Fat: 10g
Carbs: 24g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Some blends include mustard seed. Check the jar.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast140 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Green pepper100 g
Red pepper100 g
Onion80 g
Tomato150 g
Fresh red chilliOne green, sliced
Garlic2 cloves, about 6 g
Fresh gingerA thumb, grated
Curry powder2 tsp, about 4 g
Rapeseed oil5 g
Fresh corianderA handful
SaltTo taste

Method

Fry the sliced chicken in the oil in a wok over a high heat for four minutes until browned, then push it to the side.
Add the onion and peppers cut into large pieces and stir-fry for five minutes so they blister but stay firm.
Add the garlic, ginger, chilli and curry powder for thirty seconds, then the chopped tomato and a splash of water. Cook for four minutes until the tomato breaks down into a coating rather than a sauce.
Season and finish with coriander.

Worth knowing

Jalfrezi is a stir-fry, not a stew. High heat and a wide pan keep the peppers crisp and the sauce thick.
No gluten and no dairy. Adding 120 g of cooked rice takes it to about 500 kcal.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.