Prawn, pea & tomato curry
Simple, speedy and good for you, this seafood curry takes just 20 minutes to make, or use a slow cooker for extra flavour
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Low-fat
- Heat the oil in frying pan, then fry the onions over a medium heat until soft and beginning to brown, about 5 mins. Meanwhile, reserve 8 of the tomato wedges, then whizz the remainder in a food processor with the ginger and garlic.
- Add the curry paste to the pan for 30 secs. Stir through the tomato mix and remaining tomato wedges, then bubble over a high heat for 5 mins, stirring so the sauce doesn't catch. Mix in the prawns and peas; simmer until prawns are pink and cooked through. Scatter with coriander, then serve with rice.
IF YOU WANT TO USE A SLOW COOKER...
Leave this to simmer away in a slow cooker. Whizz the oil, ginger, garlic, curry paste and all but 8 tomato wedges to a paste. Scrape into your slow cooker and stir in the onions. Cover and cook on High for 3 hours. Mix in the remaining tomato, prawns and peas, then cover and cook for 30 mins-1 hour further until the prawns are cooked, Serve as above.
236 kcalories, protein 24g, carbohydrate 18g, fat 0 g, saturated fat 1g, fibre 6g, sugar 10g, salt 1.24 g
Recipe from Good Food magazine, September 2009.
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http://www.bbcgoodfood.com/recipes/12125/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Low-fat
Ingredients
- 1 tbsp vegetable oil
- 2 onions , halved, each cut into 6 wedges
- 6 ripe tomatoes , each cut into 8 wedges
- large knob of fresh root ginger , chopped
- 6 garlic cloves , roughly chopped
- 3 tbsp curry paste (we used Patak's tikka masala paste)
- 400g shelled raw king prawns
- 250g frozen peas
- small bunch coriander , leaves chopped
- basmati rice or chapatis, to serve
236 kcalories, protein 24g, carbohydrate 18g, fat 0 g, saturated fat 1g, fibre 6g, sugar 10g, salt 1.24 g
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09 August 2009
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