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Prawn jalfrezi

Satisfy a curry craving the healthy way with this Indian prawn dish - blitz the onions and spices into an authentic, thick, yet low-fat sauce

  • Prep: 10 mins
    Cook: 22 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 335
  • Carbohydrates 48
  • Saturated Fat 1
  • Sugar 15
  • Protein 21
  • Fat 7
  • Fibre 8
  • Salt 1.5

Nutrition per serving

  • Calories 335
  • Carbohydrates 48
  • Saturated Fat 1
  • Sugar 15
  • Protein 21
  • Fat 7
  • Fibre 8
  • Salt 1.5

Ingredients

  • 2 tsp rapeseed oil
  • 2 medium onions, chopped
  • thumb-sized piece ginger, finely chopped
  • 2 garlic cloves, chopped
  • 1 tsp ground coriander
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • ¼ tsp chilli flakes (or less if you don't like it too spicy)
  • 400g can chopped tomatoes
  • squeeze of clear honey
  • 1 large green pepper, halved, deseeded and chopped
  • small bunch coriander, stalks and leaves separated, chopped
  • 140g large cooked peeled tiger prawns
  • 250g pouch cooked brown rice
  • minty yogurt or chutney, to serve (optional)

Method

  1. Heat the oil in a non-stick pan and fry the onions, ginger and garlic for 8-10 mins, stirring frequently, until softened and starting to colour. Add the spices and chilli flakes, stir briefly, then pour in the tomatoes with half a can of water and the honey. Blitz everything in the pan with a hand blender until almost smooth (or use a food processor). Stir in the pepper and coriander stalks, cover the pan and leave to simmer for 10 mins. (The mixture will be very thick and splutter a little, so stir frequently.)

  2. Stir in the prawns and scatter over the coriander leaves. Heat the rice following pack instructions. Serve both with a minty yogurt or chutney, if you like.