- Prep Time: 10 minutes
- Cook Time: 22 minutes
- Serving: 2
Nutrition facts (per portion)
- Calories: 335
- Fat Content: 7g
- Saturated Fat Content: 1g
- Carbohydrate Content: 48g
- Sugar Content: 15g
- Fiber Content: 8g
- Protein Content: 21g
- Sodium Content: 1.5g
Prawn jalfrezi
Ingredients
- rapeseed-oil - 2 tsp rapeseed oil
- onion - 2 medium onions, chopped
- ginger - thumb-sized piece ginger, finely chopped
- garlic-clove - 2 garlic cloves, chopped
- ground-coriander - 1 tsp ground coriander
- ground-turmeric - 1/2 tsp ground turmeric
- ground-cumin - 1/2 tsp ground cumin
- chilli-flakes - 1/4 tsp chilli flakes (or less if you don't like it too spicy)
- chopped-tomato - 400g can chopped tomato
- clear-honey - squeeze of clear honey
- green-pepper - 1 large green pepper, halved, deseeded and chopped
- coriander - small bunch coriander, stalks and leaves separated, chopped
- tiger-prawn - 140g large cooked peeled tiger prawns
- brown-rice - 250g pouch cooked brown rice
- yogurt - minty yogurt or chutney, to serve (optional)
Instructions
- 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.)
- 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.
Healthy prawn recipe for 2 people, takes only 22 mins; recipe has rapeseed oil, onion, ginger, garlic clove, ground coriander, ground turmeric, ground cumin, chilli flakes, chopped tomato, clear honey, green pepper, coriander, tiger prawn, brown rice and yogurt.
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