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

Nutrition per serving

  • kcal 335
  • fat 7g
  • saturates 1g
  • carbs 48g
  • sugars 15g
  • fibre 8g
  • protein 21g
  • salt 1.5g

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.