Recipes · Indian · Main Courses
Jalfrezi (Indian Stir-Fried Curry)
One serving has 399 kcal and 41 g protein, and at least a fifth of a woman's daily need of pyridoxine (130%), niacin (123%), vitamin C (89%), selenium (73%), phosphorus (60%) and pantothenic acid (55%). Ready in 40 minutes.
.jpg){kind=link}
- Preparation: 20 min
- Cooking: 20 min
- Makes: 1 serving (359 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: poultry
Ingredients
- 170 g Chicken breast, boneless, skinless, raw
- 50 g Onions, raw
- 50 g Bell pepper, green, raw
- 50 g Tomatoes, raw
- 4 g Ginger, fresh
- 4 g Garlic, raw
- 6 g Chili peppers, green, raw
- 15 g Vegetable oil
- 0.5 g Turmeric
- 1 g Chili powder
- 1 g Cumin
- 1 g Coriander seeds
- 5 g Vinegar, white
- 1.5 g Salt
Method
- Cut the chicken into thin strips and toss with the turmeric and a little salt.
- Heat the oil in a wok or wide pan and stir-fry the chicken over high heat 4-5 minutes until browned and cooked through; set aside.
- In the same pan, stir-fry the onion, garlic, ginger and bell pepper 2-3 minutes until just softened but still crisp.
- Add the tomato, chili powder, cumin, coriander, vinegar and remaining salt, and cook 3-4 minutes until the tomato breaks down slightly.
- Return the chicken to the pan with the sliced green chilies and toss over high heat 2 minutes until everything is well combined and glossy.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 399 kcal | 19% |
| Carbohydrates | 13.4 g | |
| Water | 280 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 40.6 g | 85% |
| Tryptophan | 0.5 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.2 g | |
| Lysine | 3.8 g | |
| Methionine | 1 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.5 g | |
| Fat | 20.3 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 9.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8.3 g | |
| Saturated | 3.4 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 124 mg | |
| Calcium | 60.2 mg | 6% |
| Copper | 0.21 mg | 23% |
| Iron | 2.5 mg | 14% |
| Magnesium | 76.9 mg | 25% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 423 mg | 60% |
| Potassium | 961 mg | 20% |
| Selenium | 40.2 µg | 73% |
| Sodium | 696 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 17.2 mg | 123% |
| Pantothenic acid (vitamin B5) | 2.7 mg | 55% |
| Pyridoxine (vitamin B6) | 1.7 mg | 130% |
| Folate (vitamin B9) | 39.7 µg | 10% |
| Cobalamin (vitamin B12) | 0.36 µg | 15% |
| Choline | 153 mg | 36% |
| Vitamin A | 64.3 µg | 9% |
| Vitamin C | 67 mg | 89% |
| Vitamin D (D2 + D3) | 1.7 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 37.5 µg | 42% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.