Heat the oil in a pan and fry the onion and garlic over a low to medium heat for 4–5 minutes, or until softened. Add Maya Kaimal Jalfrezi Curry and cooked vegetables (green beans shown here). Believe me… you won’t miss the extra fat. Browse the BBC's archive of recipes by Madhur Jaffrey. Add the onion slices, bell pepper, green chillies and tomato and fry for about a minute before adding … and put them in the oven for 10-12 min or until cooked through (no pink meat!) Heat a large, wide-based pan (preferably non-stick with a matching lid), with a drizzle of vegetable oil over a medium-high heat. The name Jalfrezi comes from the Bengali phrase jhāl porhezī meaning ‘spicy (or hot) diet’, but can sometimes be written as jaffrazi or zalfraizi. Stir the spices around in the ghee to create jalfrezi curry paste. Add the cooked turkey meat and sauté until warmed through. Follow these low fat chicken jalfrezi recipe instructions and you will be amazed at how good eating light can be. Once hot, add the chicken thighs and cook for 5 min until golden on both sides, then transfer them to a baking tray (reserve the pan!) You will end up with a curry house style chicken jalfrezi that is right up there with the best. As with the variations in the name, there isn’t so much as an authentic or an agreed upon chicken jalfrezi recipe, since the origins of the dish grew out of the habit of trying to use up leftovers during the time of the British Raj in India. Method. Born in Delhi, Madhur Jaffrey came to London aged 19 to study drama at RADA and pursue her passion for acting. 1 jar Maya Kaimal Jalfrezi Curry; 1 cup cooked green beans (or other leftover vegetables) In a medium-sized covered skillet or Dutch oven, heat the vegetable oil over medium heat. Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7.