Chicken (on the bone) Jalfrezi | National Curry Week Special
INDIAN FAMILY MEAL RECIPE – SUITABLE FOR 1-3 YEAR OLDS
Chicken Jalfrezi, a flavoursome, spicy curry commonly found on the menu of virtually every Indian restaurant in the UK. So it is fitting that I decided to make this curry as our family meal tonight to celebrate National Curry Week, so even the little one’s can enjoy a good curry!
– SuperFoods included: olive oil, onion, garlic, ginger, tomatoes, green bell peppers
– SuperSpices included: cardamom, cloves, mustard seeds, turmeric, cumin, coriander, garam masala, black pepper
Abundant in health promoting ingredients, this curry contains the protein goodness of chicken, necessary for healthy growth and development; tomatoes, rich in antioxidant lycopene; and green bell peppers.
Green bell peppers are bursting with antioxidant vitamin C, necessary for a healthy immune system; they are a source of folate, required for the production of red blood cells, and are rich in lutein and zeaxanthin, helping to keep eyes healthy. Just be sure not to overcook the bell peppers to ensure these health benefits remain.
Also, feel free to give your little one a drum stick (leg) or thigh piece, as dark meat is richer in iron content.
Total cooking and preparation time: 45-50mins
Serves a family of 4
Suitable for freezing
50ml/ 2fl oz/ ¼ cup olive oil
3 whole cardamom pods – black
5 whole cloves
1 tsp brown mustard seeds
1 onion – peeled, chopped
2 tsp minced garlic
2 tsp minced ginger
1 whole chicken – skinned, fat removed, cut into 8 pieces
1 tsp ground turmeric
1½ tsp ground cumin
¼ tsp ground black pepper
2 tsp ground coriander
1 tsp ground garam masala
1 x 400g tinned chopped tomatoes
2 green bell peppers – washed, deseeded, sliced
Salt to taste
Red chilli powder to taste
Heat the oil in a pot adding the cardamom pods, cloves, and mustard seeds. When the mustard seeds begin to sizzle and pop, add the onion and stir-fry on medium-high heat until soft and golden.
Turn to medium-low heat and add the garlic ginger and stir-fry for 30secs. Then lay the chicken pieces on top of the onions, cover and cook for 5mins until the chicken is sealed (white).
Sprinkle over the turmeric, cumin, black pepper, coriander, garam masala and pour in the tomatoes. Stir gently, cover and simmer on medium-low heat for 15mins.
Finally add the slices of green pepper, stir gently, cover and simmer for a further 6-8mins until tender.
Remove a serving for your little one and set aside.
Add salt and red chilli powder to taste in the main pot and stir gently. Cook for a further 1-2mins if you wish although this isn’t necessary.
Serve with freshly cooked rice or roti.
Image and recipe © Zainab Jagot Ahmed and Zainab Jagot Ahmed Indian Baby Food. 2012.
Ahmed, ZJ. 2012. Indian SuperMeals: Baby & Toddler Cookbook. London: Autharium
Cespedes, A. 2011. What are the health benefits of Bell Peppers? Livestrong.com, [ONLINE] 28 March. Available at: http://www.livestrong.com/article/407889-what-are-health-benefits-of-bell-peppers/ [Accessed 9 October 2012]
Office of Dietary Supplements – National Institutes of Health. 2009. Folate. [ONLINE] (Last reviewed on 15th April 2009). Available at: http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ [Accessed 9 October 2012]