Hairy Bikers Chicken Jalfrezi

Hairy Bikers chicken jalfrezi is a fast, spicy curry with chicken breast, green chillies, fresh tomatoes and stir-fried peppers in a light cornflour-thickened sauce. It serves 4 at 279 calories per serving and takes just 25 minutes from chopping board to plate.

This comes from The Hairy Dieters (2012), and Si and Dave call it a triumph for curry-loving dieters. They use chicken breast instead of thigh to keep the calories down, and only 2 tablespoons of oil for the whole dish. The sauce is built from fresh tomatoes and spices rather than a heavy, cream-based gravy.

What makes this jalfrezi different is the two-pan technique. The chicken simmers in a spiced tomato sauce in one pan while the onion, pepper and tomato quarters stir-fry in another. They come together at the very end, which keeps the vegetables crisp instead of soft.

Hairy Bikers Chicken Jalfrezi

Recipe by Pinch PerfectCourse: DinnerCuisine: BritishDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

15

minutes

Calories

279

kcal

Total time

25

minutes

A reworked jalfrezi from the first Hairy Dieters cookbook (2012), using two pans to keep stir-fried vegetables crisp while the chicken cooks in a light spiced sauce. Six green chillies bring the heat: four chopped into the sauce and two left whole as garnish.

Ingredients

• 6 long green chillies

• 4 boneless, skinless chicken breasts

• 2 tbsp sunflower oil

• 2 garlic cloves, peeled and finely chopped

• 3 ripe tomatoes, chopped

• 1 tbsp ground cumin

• 1 tbsp garam masala

• 1 tsp ground turmeric

• 1 tbsp caster sugar

• 1 tsp flaked sea salt

• 200ml cold water

• 2 tbsp low-fat natural yoghurt

• 1 medium onion, cut into 12 wedges

• 1 green pepper, deseeded and cut into 3cm chunks

• 2 tomatoes, quartered

• 2 tsp cornflour

• 1 tbsp water

Directions

• Prepare the chillies and chicken: Finely chop 4 of the chillies, deseeding a couple if you don’t like it too spicy. Split the other 2 chillies from stalk to tip on one side without opening. Cut each chicken breast into 7 or 8 bite-sized chunks.
• Build the sauce: Heat a tablespoon of oil in a large non-stick frying pan or wok over a high heat. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, turmeric, sugar and salt. Stir-fry for 3–4 minutes until the vegetables soften, without letting the garlic or spices burn.
• Cook the chicken: Add the chicken pieces and whole chillies and cook for 3 minutes, turning regularly. Pour over the water, stir in the yoghurt and reduce the heat slightly. Simmer for about 8 minutes, stirring occasionally, until the chicken is cooked through and the sauce has reduced by about a third.
• Stir-fry the vegetables: While the chicken cooks, heat the remaining oil in a clean pan and stir-fry the onion and pepper over a high heat for 3–4 minutes until lightly browned. Add the quartered tomatoes and fry for 2–3 minutes more until just tender.
• Finish: Mix the cornflour with the tablespoon of water to form a smooth paste. Stir into the chicken sauce and simmer for a few seconds until it thickens. Remove from the heat, add the hot stir-fried vegetables and toss together. Serve straight away.

FAQs

Why stir-fry the vegetables in a separate pan?

Most jalfrezi recipes cook everything in one pot, which means the onion and pepper stew in the sauce and go soft. Si and Dave stir-fry them separately over high heat so they stay crisp, lightly charred and full of colour. They’re only tossed into the sauce at the very last second before serving.

This is what gives a jalfrezi its character. The word “jalfrezi” comes from a Bengali technique of stir-frying, so crisp vegetables aren’t just a preference, they’re what makes it authentic. A one-pot version with mushy peppers is closer to a generic curry than a proper jalfrezi.

Why use two types of chillies?

Four chillies are chopped fine and cooked into the sauce, where they dissolve and spread their heat evenly. The other two are split but left whole, which adds fragrance and colour without releasing all their seeds.

Si and Dave end the recipe with a warning: “Don’t eat the whole chillies!” They’re there for flavour during cooking and as a garnish, not to be bitten into. Push them to the side of your plate, or use them to gauge how brave your guests are.

What does the cornflour do at the end?

The cornflour mixed with water creates a quick slurry that thickens the sauce in seconds. Si and Dave add it right before tossing the chicken with the stir-fried vegetables. The sauce clings to everything rather than pooling as a thin liquid at the bottom of the dish.

It’s a lighter thickener than the flour used in the Hairy Bikers chilli con carne. Two teaspoons barely adds any calories but makes the sauce glossy and thick enough to coat the chicken properly.

Can I use chicken thighs instead of breast?

You can, but the calorie count will increase since thigh meat has more fat. Si and Dave chose breast specifically because this is a diet recipe at 279 calories per serving. Breast also cooks faster, which suits the 8-minute simmer time.

If you do use thighs, cut them slightly smaller and add 2–3 minutes to the simmering time. The Hairy Bikers chicken and spinach curry uses thigh fillets if you want to compare how they handle differently in a curry sauce.

Why does the yoghurt separate at first?

Low-fat yoghurt curdles when it hits a hot liquid, which looks alarming but is normal. Si and Dave say it “may separate to begin with but will disappear into the sauce,” and that’s exactly what happens over the 8-minute simmer.

The yoghurt adds creaminess without the 150–200 calories that coconut milk or cream would bring to the dish. Stirring occasionally during the simmer helps it incorporate back into the sauce. By the time the chicken is cooked through, the sauce looks smooth and glossy again with no trace of separation.

How do I store leftover jalfrezi?

Cool it quickly and refrigerate in an airtight container for up to 3 days. Reheat on the hob until piping hot, adding a splash of water if the sauce has thickened overnight. The spices taste deeper on day two.

It freezes well for up to 3 months in individual portions. The stir-fried vegetables lose a bit of crunch after freezing, but the sauce and chicken hold up perfectly. Defrost overnight in the fridge before reheating.