Jalfrezi is one of my favourite curries to cook, partly because I am a bit of a wimp when it comes to spicy things but this is one I really like, and partly because it is really easy to make! The ingredients are things I generally have in the fridge/freezer anyway so it is an ideal meal to make that whilst it is quite quick and easy to make! I cook a chicken jalfrezi for Ben and Stuart and a Quorn jalfrezi for myself.

chicken jalfrezi

Healthy Lunches

If you are eating healthily then you may have difficulty in finding lunches for work. This is just one of many amazing lunch ideas I have found so do check out my other recipes for more ideas. It microwaves easily and tastes just as good if not better the next day!

If you take lunch then you are so much less likely to buy food which inevitably will be less healthy. Taking a variety of food throughout the week to work keeps your lunchtimes interesting and stops you from getting bored.

Even if, like me, you work alone at home it can make such a difference having your food already prepared for you. Why not give it a go and make sure you build a variety of lunches into your weekly meal plan.

Cooked rice in a saucepan on a cooling rack
Cooked rice

Why you need vegetables to lose weight

Everyone knows vegetables are good for you, don’t they? They are healthy and filling for very few calories!

The best vegetables are those with low-calorie density. Basically, we are talking about healthier vegetables – potatoes don’t count but butternut squash is much healthier for example!

This means if you eat 100g of spinach, for example, it is just 23 calories and obviously, 100g of anything would fill you up significantly. On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!

Find more tips about the best vegetables for weight loss.

Enjoying this jalfrezi on a diet

Jalfrezi is essentially spices, peppers, onions and chicken or Quorn so if you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan this is a great recipe to try. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

Why you should enjoy desserts on a diet

If you are following a diet you will know how careful you feel you should be with your calories, syns or points. One good way to make your smaller dessert more filling is to add fruit or another low-calorie food. Fat-free fromage frais is a great choice and a great addition to most desserts or have a smaller piece.

If you prefer you can add a little flavouring or sweetener too. My favourite sweetener is Canderel Sugarly.

Do you ever have a glass of water before your dessert? Next time give it a try, you will naturally eat less as the water fills you up a little. A perfect way to enjoy the dessert you want and still lose weight.

Using frozen chicken for chicken jalfrezi

Chicken for this or any other chicken recipes should never be cooked from frozen, there are so many issues with this that risk food poisoning. If you have just realised you only have frozen chicken there I have lots of tips to safely defrost chicken check them out in my defrosting chicken guide.

frozen chicken in a yellow tray
Frozen chicken

Making a Quorn jalfrezi

It is really easy to adapt this recipe to use Quorn, as a vegetarian myself I do it often. It is always worth remembering that Quorn takes less time to cook when substituting it for chicken. I prefer to use Quorn fillets sliced up but it also works with Quorn chicken pieces.

Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.

Quorn mince and chicken pieces
Quorn mince and Quorn chicken pieces

More recipes you may like

If you don’t fancy this jalfrezi but would like another recipe with rice check out my huge selection of rice recipes here and check out my tips for cooking the perfect rice!

You can find more recipes with chicken here if you love this chicken jalfrezi. Do let me know in the comments below too!.

If you are a curry fan then do check out this post full of curry tips and recipes.

Do you enjoy recipes like this Quorn jalfrezi as a vegetarian? Check out all my vegetarian meal ideas too.

chicken and mushroom curry
Chicken and mushroom curry

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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Chicken jalfrezi

Easy chicken jalfrezi recipe with Quorn jalfrezi alternative

  • Author: JustAverageJen
  • Prep Time: 5 Minutes
  • Cook Time: 30 Minutes
  • Total Time: 35 minutes
  • Yield: 4 Portions 1x
  • Category: Main meal
  • Method: hob
  • Cuisine: Indian
  • Diet: Low Calorie


This tasty jalfrezi is perfect with chicken or Quorn and is easy to make too. Perfect as a fakeaway for all the family or just yourself for an Indian night in.



4 skinless chicken breast fillets or 6 Quorn fillets
2 x 400g can of chopped tomatoes
3 peppers (deseeded and sliced)
1 large onion (peeled and sliced)
2 Garlic cloves (peeled and crushed)
2cm peeled and finely grated root ginger
1 tsp Cumin seeds
1 tbsp Medium Curry Powder (you could also use garam masala)
1/2 tsp Mild Chilli Powder (you can add fresh green chillis if you like)
1 tsp Ground Cumin
1 tsp Ground Coriander
Low-calorie cooking spray


1. Cut the chicken or Quorn into strips and set aside. For the chicken this is easier if you flatten each breast between two sheets of cling film by bashing with a rolling pin!

2. Spray a large frying pan with low-calorie cooking spray and place over medium heat. Add the cumin seeds and stir fry for 1-2 minutes.

3. Add the onion, garlic, ginger and pepper then fry for a further 6-7 minutes.

4. Add the ground cumin, ground coriandercurry powder and chilli powder and fry for 2 minutes.

5. Add the Chicken and fry for 4-5 minutes or add the Quorn and fry for 2-3 minutes.

6. Stir in the tomatoes and cover the pan then cook on low for 15 minutes until chicken (if using) is cooked through.

Serve with plain boiled rice immediately.

I have reheated this the following day in a microwave with no problems.


TOP TIP: I use frozen ginger and garlic to save time and because then I always have them in

Keywords: Curry, Indian, fakeaway

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One Comment

  1. Gotta love a Friday night takeaway… or fakeaway! This jalfrezi hit the spot with its excellent spicing.