Jalfrezi is a spicy Indian dish that originated in Bengal. It is a popular meal that is loved by many, and it is often served in Indian restaurants worldwide. The dish is made up of vegetables, meat, or fish that are cooked in a spicy tomato-based sauce. Jalfrezi is a perfect meal for those who love spicy food.
Ingredients
To make Jalfrezi, you will need the following ingredients:
500g boneless chicken, cut into small pieces
2 onions, chopped
2 tomatoes, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
3-4 green chilies, chopped
2 tbsp ginger-garlic paste
1 tsp cumin seeds
1 tsp coriander powder
1 tsp garam masala
1 tsp turmeric
1 tsp red chili powder
2 tbsp oil
Salt to taste
Cilantro for garnish
Instructions
1. Heat 2 tbsp of oil in a large skillet or wok over medium-high heat. Add cumin seeds and let them splutter for a few seconds. 2. Add chopped onions, green chilies, and ginger-garlic paste. Fry until the onions become translucent. 3. Add chopped tomatoes and fry until they become soft and mushy. 4. Add coriander powder, turmeric, and red chili powder. Fry for a minute or two. 5. Add chopped bell peppers and fry for a minute. 6. Add the chicken pieces and fry until they are no longer pink. 7. Add salt and garam masala powder. Mix well. 8. Cover the skillet with a lid and let the chicken cook for 10-15 minutes or until it is fully cooked. 9. Garnish with cilantro and serve hot with rice or roti.
Variations
Jalfrezi can be made with different vegetables, meat, or fish. You can replace chicken with lamb, beef, or shrimp. You can also add more vegetables like carrots, peas, or potatoes.
Health Benefits
Jalfrezi is a healthy dish as it contains a lot of vegetables and spices. Bell peppers are a good source of vitamins A and C, and they are also rich in antioxidants. Tomatoes are a good source of lycopene, which is an antioxidant that helps to prevent cancer. Ginger and garlic are known to boost the immune system and reduce inflammation.
Nutrition
One serving of Jalfrezi (200g) contains approximately:
Calories: 280
Protein: 25g
Carbohydrates: 10g
Fat: 15g
Fiber: 3g
Conclusion
Jalfrezi is a delicious and spicy Indian dish that is loved by many. It is easy to make and can be customized to suit your taste. This dish is not only tasty but also healthy as it contains a lot of vegetables and spices. So, the next time you are in the mood for something spicy, give Jalfrezi a try!