This diet-friendly Chicken Jalfrezi from the Hairy Bikers is made with tender chicken breast, fresh tomatoes, green chillies, cumin, garam masala, and a splash of yoghurt, then tossed with stir-fried peppers and onion wedges. From their Hairy Dieters cookbook, this lighter curry delivers bold, spicy flavour at just 279 calories per serving. Ready in only 25 minutes, it serves 4.
I make this jalfrezi at least twice a month when I want a proper curry night without the guilt. The stir-fried vegetables keep everything fresh and crunchy, and it tastes just as good as a takeaway.
Chicken Jalfrezi Ingredients
- 6 long green chillies
- 4 boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons sunflower oil
- 2 garlic cloves, peeled and finely chopped
- 3 ripe tomatoes, chopped
- 1 tablespoon ground cumin
- 1 tablespoon garam masala
- 1 teaspoon ground turmeric
- 1 tablespoon caster sugar
- 1 teaspoon flaked sea salt
- 200ml cold water
- 2 tablespoons low-fat natural yoghurt
- 1 medium onion, cut into 12 wedges
- 1 green pepper, deseeded and cut into 3cm chunks
- 2 tomatoes, quartered
- 2 teaspoons cornflour
- 1 tablespoon water (for cornflour paste)
How To Make Chicken Jalfrezi
- Prepare the chillies and chicken: Finely chop 4 of the green chillies, deseeding a couple if you prefer less heat. Split the remaining 2 chillies lengthways without opening them. Cut each chicken breast into 7 or 8 bite-sized chunks.
- Cook the spiced tomato base: Heat 1 tablespoon of oil in a large non-stick frying pan over a high heat. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, turmeric, sugar, and salt. Stir-fry for 3 to 4 minutes until the vegetables soften.
- Add the chicken: Tip in the chicken pieces and whole chillies, then cook for 3 minutes, turning regularly. Pour in the water, stir in the yoghurt, and reduce the heat slightly. Simmer for about 8 minutes until cooked through and the sauce has reduced by a third.
- Stir-fry the vegetables: Heat the remaining oil in a separate pan over a high heat. Stir-fry the onion wedges and pepper chunks for 3 to 4 minutes until browned. Add the quartered tomatoes and fry for 2 to 3 minutes more.
- Thicken and finish: Mix the cornflour with 1 tablespoon of water to make a smooth paste. Stir into the chicken sauce and simmer briefly until thickened. Remove from the heat, toss in the stir-fried vegetables, and serve straight away.
What Tips Will Help My Chicken Jalfrezi Turn Out Better?
- Control the heat with the chillies: The spice level depends entirely on the green chillies. Deseed all 6 for a mild curry, or leave the seeds in for a proper kick. The 2 whole split chillies add flavour without too much fire.
- Cook the vegetables separately: Stir-frying the onion and pepper in a separate pan keeps them crunchy and slightly charred. This is what gives a jalfrezi its signature texture. If you enjoy other Hairy Bikers curry recipes like their Chicken Balti, you will love this technique.
- Add the yoghurt gradually: Stir the yoghurt in slowly and keep the heat moderate to stop it splitting. It adds a light creaminess that balances the spice without making the sauce heavy.
- Use the cornflour paste for a glossy finish: The cornflour and water mixture thickens the sauce in seconds. Only simmer it briefly, then toss in the vegetables straight away for the best texture.
What Should I Serve With This Curry?
Steamed basmati rice is the classic choice and soaks up the spiced sauce perfectly. A warm naan bread or chapati works well for scooping, and a simple cucumber raita on the side helps cool the heat. For a fuller spread, add some poppadoms and a spoonful of mango chutney. Browse our collection of Hairy Bikers chicken curry recipes if you want more ideas for your next curry night.
How Should I Store Any Leftovers?
Let the curry cool completely, then transfer it to an airtight container. It keeps in the fridge for up to 3 days and often tastes even better the next day as the spices develop. Reheat in a saucepan over a medium heat until piping hot all the way through.
This jalfrezi also freezes well for up to 3 months. Defrost overnight in the fridge before reheating thoroughly. The stir-fried vegetables may soften slightly after freezing, but the flavour stays just as good.
Nutrition Facts
Serving Size: 1/4 of recipe (curry only)
- Calories: 279 kcal
- Protein: 38g
- Total Fat: 9g
- Total Carbohydrate: 12g
- Dietary Fibre: 3g
- Sugars: 9g
Frequently Asked Questions
What is a jalfrezi and where does it come from? Jalfrezi is a stir-fried curry that originated in Bengal. The name comes from the Bengali words “jhal” meaning spicy and “frezi” meaning stir-fry, and it is defined by its chunky vegetables and thick, semi-dry sauce.
How does the Hairy Bikers Chicken Jalfrezi compare to Jamie Oliver’s version? The Hairy Bikers version from their Dieters book is lighter at 279 calories, using yoghurt and fresh tomatoes. Jamie Oliver’s jalfrezi traybake is a one-pan oven method with a curry paste, so the texture and cooking approach are quite different.
Can I use chicken thighs instead of breast? Thighs work well and stay juicy, but they are higher in fat so the calorie count will increase. Cut them into similar-sized pieces and add an extra 2 to 3 minutes of cooking time to make sure they are cooked through.
Is a jalfrezi hotter than a korma or a tikka masala? Yes, a jalfrezi is spicier than both. A Hairy Bikers Chicken Korma is mild and creamy, while a Chicken Tikka Masala sits somewhere in the middle.
Can I make this jalfrezi ahead of time? Yes, cook the chicken sauce a day ahead and keep it in the fridge. Stir-fry the vegetables fresh when you are ready to serve, then reheat the sauce, thicken with cornflour, and toss everything together.
You May Also Like:
- Hairy Bikers Chicken Tikka Masala Recipe
- Hairy Bikers Chicken Korma Recipe
- Hairy Bikers Chicken Balti Recipe
Hairy Bikers Chicken Jalfrezi Recipe
Description
A lighter Chicken Jalfrezi from the Hairy Bikers Dieters cookbook, made with tender chicken breast, fresh tomatoes, green chillies, cumin, and garam masala, finished with yoghurt and tossed with crunchy stir-fried peppers and onion. Ready in just 25 minutes and only 279 calories per serving.
Ingredients
Instructions
- Prepare the chillies and chicken:Finely chop 4 of the green chillies, deseeding a couple if you prefer less heat. Split the remaining 2 lengthways. Cut each chicken breast into 7 or 8 bite-sized chunks.
- Cook the spiced tomato base:Heat 1 tbsp oil in a large non-stick frying pan over a high heat. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, turmeric, sugar, and salt. Stir-fry for 3 to 4 minutes until softened.
- Add the chicken:Tip in the chicken pieces and whole chillies, cook for 3 minutes turning regularly. Pour in the water, stir in the yoghurt, and reduce the heat slightly. Simmer for about 8 minutes until cooked through and the sauce has reduced by a third.
- Stir-fry the vegetables:Heat the remaining oil in a separate pan over a high heat. Stir-fry the onion wedges and pepper chunks for 3 to 4 minutes until lightly browned. Add the quartered tomatoes and fry for 2 to 3 minutes more.
- Thicken and finish:Mix the cornflour with 1 tbsp water. Stir into the chicken sauce and simmer briefly until thickened. Remove from the heat, add the stir-fried vegetables, and toss together. Serve straight away.
