5-2 Recipes:Tiger Prawn Curry with Basmati Rice

What to have for dinner on a 'fast day'

Tiger Prawn Curry with Basmati Rice, 250 calories per portion *

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

• 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

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.

Source:

http://www.closeronline.co.uk/2014/02/the-5-2-diet-what-is-it-and-how-does-it-work-plus-recipe-ideas#.VAcjzcVdV7s