Healthy prawn masala
Serves 2
Easy
Total time:
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
Skip to ingredients
- 1 onionchopped
- 1 clove garlic
- 5cm piece gingergrated
- a bunch coriander
- oil
- 400g tin chopped tomatoes
- 150g raw king prawns
- 1 lemonjuiced
MASALA
- 1 dried chillior a pinch of flakes
- 1 tsp ground cumin
- crushed to make 1 tsp black peppercorns
- ½ tsp turmeric
- 1 tsp ground coriander
ROTI
- 150g wholemeal bread flour
- 1 tsp olive oil
- 100g spinachdrained and chopped finely
Nutrition: per serving
- kcal440
- fat6.4g
- saturates0.8g
- carbs59.5g
- fibre13.8g
- protein29.2g
- salt1g
Method
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
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
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
Stir the prawns into the curry and cook until pink, then season with lemon juice and scatter over the remaining coriander.
