Chicken jalfrezi with spinach, brown rice & quinoa

Method

1. 1

   First, prepare the rice and quinoa. Wash and rinse the brown rice well, then tip into a pan of salted boiling water. Reduce the heat and simmer for 20 mins, then add the quinoa and cook for a further 10 mins.

2. 2

   While the rice is cooking, heat the oil in a large pan on a medium heat and fry the onion until it’s just turning brown. Add the chicken strips and fry until brown, then add the cumin seeds, garlic and ginger. Mix for a minute, then tip in the tomato purée, turmeric, coriander, chilli powder and a pinch of salt, then mix well.

3. 3

   Pour 300ml boiling water into the spiced chicken mixture and simmer until the gravy turns a rich red, about 10 mins, then stir in the garam masala, peppers and spinach. Cover and cook on medium heat for a few minutes until the spinach is wilted but the peppers still have a slight bite to them. Add a little water to adjust the consistency as desired. Drain the rice and quinoa and serve with the chicken and coriander sprinkled over.

Nutrition

calories

446 calories

fatContent

11 grams fat

fiberContent

8 grams fiber

sugarContent

11 grams sugar

sodiumContent

0.33 milligram of sodium

proteinContent

39 grams protein

carbohydrateContent

43 grams carbohydrates

saturatedFatContent

1 grams saturated fat

Indicative values from the source, for the original recipe.

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