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

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.