I would just like to say I love the Hairy dieters recipe books and one of my favourite recipes is their yummy skinny Chicken Jalfrezi.
I am gradually working my way through hairy dieters recipes and all of them so far have not just been “diet” recipes they have been bursting with flavour. Meals that you would eat when you are not on a healthy eating regime. This means I can cook for the family and know while I am being “good”, they are being fed tasty interesting food- and so none of us feels cheated.
Hairy Dieters Cookery Books
The Hairy Dieters: How to Love Food and Lose Weight book also gives tips on ways to beat cravings and because of the way the recipes are designed will help you create your own healthier recipes, using things like cornflower to thicken sauces instead of butter and flour.
But now even better if you would like a little extra support the Hairy Dieters have launched their own diet club.
Hairy Dieters recipe for Chicken Jalfrezi
So here is the Hairy Dieters recipe for a Chicken Jalfezi that does not taste skinny at all. This is a curry that tastes great, satisfies those spicy yearnings and is not fattening at all. Stick to the recipe with quantities as per the above recipe and the curry works out at just 279 calories per person.
This is just one example of a recipe you can use to feed family or friends even when you are not counting the calories.
- 6 long green chillies
- 4 boneless chicken breasts
- 2 tbsp of sunflower oil
- 2 garlic cloves peeled and finely chopped
- 3 ripe tomatoes chopped
- 1 tbsp ground cumin
- 1 tbsp garam masala
- 1 tsp caster sugar
- 1 tsp of flaked sea salt
- 200 ml cold water
- 2 tbsp pf low fat natural yoghurt
- 1 medium onion cut into 12 wedges
- 1 green pepper deseed and cut into rough 3cm chunks
- 2 tomatoes quartered
- 2 tsp cornflower
- 1 tbsp water
Finely chop 4 of the chillies and de-seed some or all of them depending on how hot you like your curries. (It is the seeds that carry most of the heat in chillies). Split the other two chillies from stalk to tip without removing the seeds.
Cut each chicken breast in 7 or 8 bite sized chunks. Heat a tablespoon of oil in a large fairly deep non stick frying pan over a high heat. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam-masala, tumeric, sugar and salt, then stir fry for 3-4 minutes until the vegetables soften. Don’t let the garlic or spices burn or they will add a bitter flavour to the sauce.
Next add the chicken pieces and whole chillies and cook for 3 minutes, turning regularly. Pour over the 200ml of water and stir in the yogurt and reduce the heat only slightly – so the sauce simmers. Cook for about 8 minutes, stirring occasionally until the chicken is tender and cooked through and the sauce has reduced by about a third. The yogurt may separate to begin with but will disappear into the sauce.
While the chicken is cooking, heat the remaining tablespoon of oil in clean pan and stir fry the onion and pepper over a high heat for 3-4 minutes until lightly browned. Add the quartered tomatoes and fry for 2-3 minutes more, stirring until the vegetables are just tender. Mix the cornflower with the tablespoon of water to form a smooth paste.
When the chicken is cooked, stir in the cornflour mixture and simmer for a few seconds until the sauce thickens, stirring constantly. Remove from heat, add the hot stir-fried vegetables and toss together lightly. Serve immediately. And just in case you were wondering – don’t eat the whole chillies.
Enjoy !
Here are some of their other books:
The Hairy Dieters: Good Eating (Hairy Bikers)
And take a look at their Launch offer for the Hairy Dieters weight loss club.
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