Chicken jalfrezi with spinach, brown rice & quinoa
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.
Ingredienser
- 100 g brown rice
- 100 g quinoa
- 1 tbsp rapeseed oil
- 1 red onion sliced
- 500 g chicken breast sliced into strips
- 1 tsp cumin seeds
- 2 tsp minced garlic
- 2 tsp minced ginger
- 120 g 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)
- 200 g baby spinach leaves
- handful of fresh coriander to serve
Gör så här
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.
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.
Pour 300ml boiling water into the spiced chicken mixture and simmer until the gravy turns a rich red, about 10 mins.
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.