Tuesday, 21 May 2013

Weight Watchers Chicken Jalfrezi with Brown Rice


Serves 2
9 pro points per serving 


Ingredients:
2 boneless skinless chicken breasts
2 tsp garam masala
1 tsp ground coriander
1 red chilli, de-seeded and finely chopped
3 garlic cloves chopped finely
2cm piece fresh ginger, finely chopped
1 tsp vegetable oil
1 onion, chopped
1 green pepper, de-seeded and sliced
1x 400g can chopped tomatoes
100g brown rice (chopped as per packet instructions)
Handful of fresh coriander, chopped

Optional extras:
1 tbsp 0% fat greek yogurt to have on the side
Poppadoms
Mango chutney

 
1. Start off by mixing the garam masala, ground coriander, chilli, garlic, ginger in bowl and add 1 tsp of water to make a paste.


 2. Then make slashes in the chicken breasts. Rub the paste into the chicken and set aside to marinate.


3. Get one onion and chop finely. I picked up a great gadget from amzon called the 'Twist N Chop' which I find perfect for chopping onions! It's also great for making up salsas and dips, you can just put all the ingredients in, give it a twist and it's done.


4. Add the oil to a pan and fry the onions for 5 minutes. Whilst the onions are frying slice a green onion and add it into the pan with the onions. 


5. Carefully place the chicken breasts into the pan and cook for a further 5 minutes turning once.


6. Add the tomatoes, cover and leave to simmer on a low heat for 15 minutes. Remove the lid turn the chicken and let the sauce reduce for 3 minutes. Meanwhile cook the rice according to the pack instructions. I love to use my steamer to cook rice. I find it makes it really light and fluffy!


7. Now comes the fun bit!! I brought some DIY poppadoms. I filled a frying pan with 1cm of oil and heated it until it was hot. Once it's hot add the poppadom, you'll see it puffs up. You have to work really quickly. Turn it over and make sure the whole poppadom has been cooked.


8. Once they are cooked take them out and pop them onto a plate with some kitchen roll so that the oil can absorb. The poppadoms and mango chutney are extra points. 1 point per poppadom and 25g of mango chutney is 1 point.
 

9. Once the rice is cooked split it equally between two plates.


10. Now to plate up the chicken. First place the chicken onto each plate, and spoon over the sauce.


11. Sprinkle some fresh coriander ontop and you're ready to eat. Enjoy!


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1 comment

  1. Yum!! Please can you make this for me soon? xxx

    ReplyDelete

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