5-2 Recipes; Spiced Tomato Prawns

185 calories (326 calories with rice)

I love the deep warm flavour of this dish. I serve it with rice: basmati,

 brown or red rice all work well. Just stir cooked rice into the dish at

 the same time as you add the prawns. Adding 40g (dry weight per

 person) basmati rice adds 141 calories per person.

If you like it hot, add one or two birds eye chillies.

Serves 2 • Cook time: 20 minutes

1 tsp olive oil (27 cals)

½ tsp cumin seeds

½ cinnamon stick

2 cloves

1 bay leaf

1 small onion, peeled and chopped (44 cals)

1 red bell pepper, de-seeded and chopped (51 cals)

2 cloves garlic, peeled and thinly sliced (8 cals)

1 red or green chilli, peeled, de-seeded and sliced (2 cals)

½ tsp mild chilli powder

1 tsp paprika (7 cals)

½ tsp salt

2 fresh tomatoes, roughly chopped (28 cals)

1 tbsp water

250g cooked king prawns (if frozen, defrost as per pack instructions

 before use) (190 cals)

50g rocket (arugula) (13 cals)

• In a wide lidded frying pan, heat the oil on a medium heat.

• Add the cumin seeds, cinnamon stick, cloves and bay leaf. Fry for

1 minute before adding the onions and red pepper. Stir, turn the 

heat

 to low and place the lid on the pan. Cook for 5 minutes.

• Remove the lid from the pan. Add the garlic, chilli, chilli powder,

 paprika and salt and fry for a further minute.

• Add the chopped tomatoes and water. Replace the lid on the

 pan and cook gently for 7 minutes.

• Take the lid off the pan and remove the cinnamon stick, cloves

 and bay leaf. Add the prawns (and rice if using) and cook until 

warmed (3-4 minutes). Finally, stir through the rocket just before

 serving.

source:

http://www.52recipes.co.uk/2014/01/15/spiced-tomato-prawns/