5 2 Diet Prawn Curry Recipe
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Tiger Prawn Curry with Basmati Rice (5:2 Diet)
| Serves | 4 |
| Prep time | 15 minutes |
| Cook time | 30 minutes |
| Total time | 45 minutes |
| Allergy | Shellfish |
| Meal type | Lunch, Main Dish |
| Misc | Gourmet, Serve Hot |
| Occasion | Birthday Party, Casual Party, Formal Party, Halloween |
| Region | Indian |
| By author | Karen S Burns-Booth |
An authentic "Fake Away" Prawn Curry "Take Away", but this curry is notched up an extra level as it is made with Tiger Prawns and a delicious home-made curry sauce paste. The curry by itself is only 155 calories, and with a 60g (2 oz) serving of Basmati rice, it is still a very low 250 calories. (60g of rice is 95 calories.) You can make this for a 5:2 Diet Fast Day or serve it as part of a Curry Night and no one will suspect that it is "diet" food and low in calories! If tiger prawns are unavailable, use cooked King prawns, and adjust the cooking time by 2 to 3 minutes.
Ingredients
- low-fat cooking spray
- 1 teaspoon black mustard seeds
- 1 x 400g tin chopped tomatoes
- 500g (1lb 2ozs) raw tiger prawns, peeled (or king prawns)
- 100g (31/2 ozs) low-fat natural yoghurt
- small bunch of coriander
- salt and freshly ground black pepper
Curry Paste
- 1 onion, peeled and diced
- 4 cloves garlic, peeled
- 2 red chillies, de-seeded
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon garam masala
- 1 teaspoon chilli powder
- 1/2 teaspoon ground tumeric
Curry Sauce
- 1/2 teaspoon salt
- juice of a lemon
Note
An authentic "Fake Away" Prawn Curry "Take Away", but this curry is notched up an extra level as it is made with Tiger Prawns and a delicious home-made curry sauce paste. The curry by itself is only 155 calories, and with a 60g (2 oz) serving of Basmati rice, it is still a very low 250 calories. (60g of rice is 95 calories.) You can make this for a 5:2 Diet Fast Day or serve it as part of a Curry Night and no one will suspect that it is "diet" food and low in calories! If tiger prawns are unavailable, use cooked King prawns, and adjust the cooking time by 2 to 3 minutes.
Directions
| Step 1 | Make the curry paste by placing all the ingredients in a food processor with 1 to 2 tablespoons of water and blending until smooth. |
| Step 2 | Heat a large wok or frying pan and the spray with low-fat cooking spray; add the mustard seeds and fry until they pop and release their aroma. Then add the curry sauce paste and fry for a further 3 to 4 minutes before adding 250 mls (9 fl oz) of water. |
| Step 3 | Stir in the tinned chopped tomatoes and cook for a further 5 minutes. Then add the prawns and simmer gently for 4 or 5 minutes, or until they are firm and pink in colour. |
| Step 4 | Check and adjust the seasoning if needed and then add the yoghurt and chopped coriander, gently stirring it in whilst the pan is off the heat. |
| Step 5 | Serve immediately with steamed (or boiled) Basmati rice; a 60g serving is 95 calories. An average naan bread is about 350 calories and a mini Weight Watchers naan bread is between 98 and 107 calories, depending on flavour. |
Source: https://www.lavenderandlovage.com/recipe/tiger-prawn-curry-with-basmati-rice-52-diet
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