Indian · Authentic-ish Indian
Chicken Jalfrezi
366 kcal a serving, against 422 for the traditional version. That is 56 kcal off, or 13%, with 48.6g of protein. Serves 4. 40 minutes.
What the traditional version is
A fast and furious stir-fry curry. Chunks of chicken quickly cooked with large pieces of onion and red pepper, heavily spiced with cumin and green chillies, then bound together in a thick tomato sauce enriched with plenty of cooking oil and a spoon of sugar.
What changed, and what each change costs
60g of vegetable oil for 15g
You need a bit of fat to carry the spice compounds and get the pan hot, but you don't need ladles of it. A small splash does the job if you use a decent frying pan and keep things moving.
What it costs you. You lose that red oil slick that pools at the edges of a takeaway container. The peppers also retain a bit more bite because they're sweating rather than deep-frying.
15g of sugar to zero
Curry houses use sugar to instantly fix the harsh acidity of cheap tomatoes. If you use good tinned tomatoes and cook them down properly, they sweeten up on their own. Refined sugar is a lazy shortcut.
What it costs you. What you've got is a sharper and more savoury sauce. A sticky glaze anymore is a different dish and you know where to find it. The green chilli heat also hits your palate harder without the sugar to cushion the blow.
600g of chicken breast up to 800g
Taking out the oil and sugar removes heavy elements that do nothing to keep you full. Packing the pan with an extra 200g of lean poultry fills that gap and gives you a far better return on your dinner.
What it costs you. Chicken breast dries out if you take your eye off the ball. You've got to cook it fast and serve it immediately, otherwise it turns to rubber.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 422 | 366 |
| Protein | 37.4g | 48.6g |
| Fat | 20g | 10g |
| Saturated fat | 2.9g | 1.8g |
| Carbohydrate | 23.6g | 19.9g |
| Protein per 100 kcal | 8.9g | 13.3g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
The method is in the book
This is a fiery, punchy curry that relies on sharp flavours rather than heavy fats. Chopping the veg into big chunks gives you great texture, and the intense green chilli heat cuts right through the tomato sauce. Taking out the excess oil means you can eat a massive bowl of it without feeling weighed down. It's fast, highly spiced, and gets the job done brilliantly on a Tuesday night.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback