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🍽️ Oven Chicken Jalfrezi

368 kcal · 30 min · 4 servings

Ingredients

• 600 g chicken breast fillet (4 pieces chicken breast fillet)
• 150 g red onions (2 pieces)
• 2 garlic cloves
• 250 g green beans
• salt
• 2 red bell peppers
• 2 green chili peppers
• 300 g cauliflower
• 1 zucchini
• 250 g peeled tomatoes
• 2 tbsp ghee (30 g; alternatively clarified butter)
• 1 tsp cumin seeds
• 0.5 tsp ground coriander
• 1 pinch ground allspice
• pepper
• 200 g yogurt (3.5% fat)

Instructions

1. 1. Rinse the chicken meat under cold water.
2. 2. Pat the meat dry with a kitchen towel.
3. 3. Peel the onions and garlic cloves.
4. 4. Cut the onions and garlic into small cubes.
5. 5. Trim the beans and wash them.
6. 6. Boil the beans for 3 minutes in boiling salted water.
7. 7. Drain the beans.
8. 8. Rinse the beans under cold water to stop the cooking process.
9. 9. Halve the bell peppers.
10. 10. Remove the seeds from the bell peppers.
11. 11. Wash the bell peppers.
12. 12. Cut the bell peppers into larger pieces.
13. 13. Cut the chili peppers in half lengthwise.
14. 14. Remove the seeds from the chili peppers.
15. 15. Wash the chili peppers.
16. 16. Chop the chili peppers finely.
17. 17. Trim the cauliflower and wash it.
18. 18. Divide the cauliflower into small florets.
19. 19. Dice the hard core of the cauliflower finely.
20. 20. Wash the zucchini.
21. 21. Slice the zucchini crosswise.
22. 22. Roughly chop the tomatoes.
23. 23. Heat the ghee (a type of clarified butter) in a casserole dish.
24. 24. Sear the meat over high heat for 5 to 7 minutes.
25. 25. Add the onions, garlic, and chili.
26. 26. Season with cumin, coriander, allspice, salt, and pepper.
27. 27. Deglaze with about 200 milliliters of water.
28. 28. Add the tomatoes with their juice.
29. 29. Add the bell pepper pieces.
30. 30. Add the yogurt.
31. 31. Cover the casserole dish with the lid.
32. 32. Braise the chicken jalfrezi in the preheated oven at 200 degrees Celsius (convection 180 degrees Celsius; gas: setting 3) for about 40 minutes.
33. 33. Stir the dish occasionally.
34. 34. Add a little water if needed.
35. 35. Remove the lid.
36. 36. Add the cauliflower.
37. 37. Add the beans.
38. 38. Add the zucchini.
39. 39. Cook everything uncovered in the oven for another 20 to 30 minutes.
40. 40. Finally, adjust the seasoning of the chicken jalfrezi.
41. 41. Serve the dish.

Nutrition per serving

• kcal: 368
• Protein: 44 g · Fett/Fat: 12 g · Carbs: 19 g