Indian · dinner
Chicken Jalfrezi, Restaurant Style (Low-Carb Curry)
Video by Spice Eats on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A takeaway favourite built on chicken thigh, peppers and onion with no sugar or cream: about 32 g protein and 11 g net carbs a serve.
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Ingredients 21
Method
Tap a time to watch that step in the video.
- Heat 1 tbsp oil and sauté the onion petals and cubed capsicums with a pinch of salt over medium heat for 2–3 minutes, keeping them crunchy. Tip onto a plate. 0:28
- Heat 2–3 tbsp oil in a large frying pan and fry the chopped onions over medium heat for 6–7 minutes until light brown. 1:06
- Add the chicken and fry 2–3 minutes until it changes colour, then add the ginger-garlic paste and fry 2 minutes more. 1:26
- Add the turmeric, both chilli powders, coriander, cumin, pepper and salt. Fry over medium heat for 3–4 minutes until the chicken is browned and coated in masala. 1:56
- Stir in the tomato purée and cook 2–3 minutes on low heat. Add ½ cup water, cover and cook on low for about 5 minutes until the chicken is tender. 2:40
- Add the sautéed peppers and onion, the green chillies and the garam masala and cook 3–4 minutes on low heat. Garnish with coriander. 3:18
Tip. Serves 3 (our estimate from 450 g chicken). Serve with cauliflower rice or a salad to keep it low-carb. Use less chilli powder or deseed the green chillies for a milder curry.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 10%
- Protein 30%
- Fat 60%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High97%
1.5 g a serve, mostly from oil (67%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High72%
65 mg a serve, mostly from yellow capsicum (33%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High52%
28 µg a serve, mostly from boneless chicken thigh (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High42%
0.7 mg a serve, mostly from boneless chicken thigh (56%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High31%
3.5 mg a serve, mostly from boneless chicken thigh (85%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High30%
4.6 mg a serve, mostly from oil (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 High28%
0.7 µg a serve, mostly from boneless chicken thigh (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High22%
27 µg a serve, mostly from oil (30%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron Source18%
3.2 mg a serve, mostly from boneless chicken thigh (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source14%
660 mg a serve, mostly from boneless chicken thigh (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source14%
123 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source13%
55 mg a serve, mostly from boneless chicken thigh (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source11%
45 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 2
Calcium5%
62 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from boneless chicken thigh (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spice Eats; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.