prawn masala recipe

Prawn masala

  • serves 2
  • A little effort

This simple prawn masala is super-easy to make, ready in under an hour AND comes in at under 500 calories, perfect if you're on the 5:2 diet. It's so delicious you'll forget you're being virtuous.

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Ingredients

  • onion 1, chopped
  • garlic 1 clove
  • ginger 5cm piece, grated 
  • coriander a bunch 
  • oil
  • chopped tomatoes 400g tin 
  • raw king prawns 150g
  • lemon 1, juiced
  • dried chilli 1, or a pinch of flakes 
  • ground cumin 1 tsp
  • black peppercorns crushed to make 1 tsp
  • turmeric ½ tsp
  • ground coriander 1 tsp 
  • wholemeal bread flour 150g 
  • olive oil 1 tsp
  • spinach 100g, drained and chopped finely

Method

  • Step 1

    Step 1

    To make the roti, mix the flour, oil and spinach with a pinch salt and 75ml water. Knead on a floured work surface until you get a smooth dough. Leave to rest for 10 minutes.

  • Step 2

    Step 2

    Make the masala by mixing the spices. Blend the onion, garlic, ginger and most of the coriander to a paste in a small blender. Fry the paste in 1 tsp oil until fragrant, then add the spice mix. Fry for another minute before adding the tomatoes and bringing to a simmer, and cook for 10 minutes until thickened.

  • Step 3

    Step 3

    Divide the dough into 2, and roll into thin breads. Dry fry in a frying pan for 3 minutes on each side until cooked and starting to puff up. Keep warm while you make the curry.

  • Step 4

    Step 4

    Stir the prawns into the curry and cook until pink, then season with lemon juice and scatter over the remaining coriander.

Nutritional Information

  • Kcals 440
  • Fat 6.4g
  • Saturates 0.8g
  • Carbs 59.5g
  • Fibre 13.8g
  • Protein 29.2g
  • Salt 1g
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