Jalfrezi Chicken

Ingredients for  4  Servings

• 4

  Chicken breasts, skinless
• 400g

  Can of chopped tomatoes
• 1

  Onion, peeled and finely sliced
• 1

  Red pepper, deseeded and thinly sliced
• 2

  Garlic cloves, peeled and crushed
• 1 tbsp

  Medium curry powder
• ½ tsp

  Medium chilli powder
• 1 tsp

  Cumin seeds
• 1 tsp

  Ginger, peeled and grated
• 1 tsp

  Ground cumin
• 1 tsp

  Ground coriander
• -

  Large handful of chopped coriander leaves
• -

  Salt and freshly ground black pepper
• -

  Low calorie cooking spray
• To Serve

• -

  Low fat natural yogurt
• -

  Cucumber, chopped

Approximate Times

• Preparation :

  Less than 15 minutes
• Cooking :

  Less than 30 minutes

Method

1. Place the chicken breasts between sheets of cling film and flatten with a rolling pin. Remove the cling film, cut the chicken into thin strips and set aside.
2. Spray a large frying pan with low calorie cooking spray and place over a medium heat, add the cumin seeds and stir-fry for 1-2 minutes. Add the onion, peppers, garlic and ginger and fry for a further 6-8 minutes.
3. Add the curry powder, chilli powder, cumin and coriander. Season well and fry for 1-2 minutes.
4. Throw in the chicken, increase the heat to high and stir-fry for 4-5 minutes. Stir in the tomatoes and coriander along with 100ml of water. Cover, reduce the heat to low and cook gently for about 15 minutes or until the chicken is tender. Remove from the heat, adjust the seasoning to taste and serve immeadiately with a bowl of low fat natural yogurt and chopped cucumber.