PRAWN JALFREZI

Prawn jalfrezi image

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

Provided by Sara Buenfeld

Time 32m

Number Of Ingredients 15

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 tomato
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)

Steps:

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.

Nutrition Facts : Calories 335 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 48 grams carbohydrates, Sugar 15 grams sugar, Fiber 8 grams fiber, Protein 21 grams protein, Sodium 1.5 milligram of sodium