Blog, Health & Wellbeing, Nutrition

Chicken Jalfrezi

I’m not a big fan of fast food and love cooking at home. When I was growing up fast food chains such as; McDonalds , KFC , Burger King were non existent in my hometown in the UK (Yes, seriously I am that old!). To be honest, fast food would not have been an option back in the day even if it was available.

Like most Indian families back then homemade food was the cultural norm and recipes were passed down through generations. I learnt to cook traditional delicious food from my mother and grandmother. Over the years I have adapted some of my favourite curry recipes, making them healthier, lower in calories and very simple to prepare.

Interesting fact:

Did you know Curry has long been crowned the British nation’s favourite dish? Most Brit’s love to tuck into a Tandoori , Korma and Tikka Masala treat. Last year Sainsbury’s carried out research to mark National Curry Week. It revealed Brit’s spend £30,331 in a lifetime on curry alone! Wow!

(This year National Curry Week is on Monday 9th October – Sunday 13th October).

Here’s a recipe that you can try at home. It’s healthy and so simple to make!

Chicken Jalfrezi (Serves 4)


½ tsp cumin seeds.
1 tsp ground turmeric.
½ tsp coriander seeds.
½ tsp chilli powder.
1 tsp mustard oil.
½ tsp garam masala.
3 tsp coconut oil.
1 tsp red wine vinegar.
1 large onion chopped.
1 red pepper chopped.
3 cloves garlic crushed.
1lb cooked chicken cut into pieces.
Chopped 1 tbsp tomato puree.
½ pint chicken stock.
2 tomatoes peeled and chopped.
Coriander to garnish chopped.


  1. Grind the cumin and coriander seeds in a mortar and pestle, then reserve. 

  2. Heat the mustard oil in a large pan until smoking, add coconut oil, garlic and onion then cook for 5 minutes. 

  3. Add tomato puree, tomatoes, turmeric, chili powder, garam masala, vinegar and reserved seeds to pan and stir. 

  4. Add the pepper and cook for 2 minutes then stir in chicken and stock and cook through for 25 minutes until thickened. 

  5. Sprinkle with chopped coriander and serve.

Let me know if you try this recipe. Enjoy! 

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Dal Dhaliwal is a health and wellbeing expert, educator and special advisor on physical activity. She is also an active professional speaker and TV/ radio presenter. Dal helps entrepreneurs and professionals with their physical, mental and emotional wellbeing. She consults and presents for some of the UK's leading businesses and organisations within the wellness, sports and business arena.