Chicken jalfrezi with spinach, brown rice & quinoa
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Chicken jalfrezi with spinach, brown rice & quinoa

By Dr Chintal Patel

Enjoy a healthy, low fat and low calorie take on a chicken jalfrezi, packed with colourful peppers and spinach and served with brown rice and quinoa

  • Prep:5 mins
    Cook:30 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 446
  • fat 11g
  • saturates 1g
  • carbs 43g
  • sugars 0g
  • fibre 8g
  • protein 39g
  • salt 0.33g

Ingredients

  • 100g brown rice
  • 100g quinoa
  • 1 tbsp rapeseed oil
  • 1 red onion , sliced
  • 500g chicken breast , sliced into strips
  • 1 tsp cumin seeds
  • 2 tsp minced garlic
  • 2 tsp minced ginger
  • 120g tomato purée
  • 1 tsp turmeric
  • 1 tsp ground coriander
  • 1 tsp Kashmiri chilli powder
  • 1 tsp garam masala
  • 3 peppers (red, yellow and green), sliced
  • 200g baby spinach leaves
  • handful of fresh coriander , to serve

Method

  1. First, prepare the rice and quinoa. Wash and rinse the brown rice well, then tip into a pan of salted boiling water. Reduce the heat and simmer for 20 mins, then add the quinoa and cook for a further 10 mins.

  2. While the rice is cooking, heat the oil in a large pan on a medium heat and fry the onion until it’s just turning brown. Add the chicken strips and fry until brown, then add the cumin seeds, garlic and ginger. Mix for a minute, then tip in the tomato purée, turmeric, coriander, chilli powder and a pinch of salt, then mix well.

  3. Pour 300ml boiling water into the spiced chicken mixture and simmer until the gravy turns a rich red, about 10 mins, then stir in the garam masala, peppers and spinach. Cover and cook on medium heat for a few minutes until the spinach is wilted but the peppers still have a slight bite to them. Add a little water to adjust the consistency as desired. Drain the rice and quinoa and serve with the chicken and coriander sprinkled over.

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