One-pan prawn pilau
Make an exotic meal without fuss with this one-pan prawn pilau
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 25-30 mins
Low-fat
- Heat a large wide pan and dry-fry the curry paste with the onions for 4-5 mins until the onion begins to soften. Add the rice to the pan and stir to coat in the curry paste. Add the stock, then bring to the boil.
- Cover the pan and turn the heat down to low. Leave the rice to simmer slowly for 12-15 mins until all the liquid has been absorbed and the rice is cooked. Turn off the heat and stir in the prawns, peas and chilli. Cover the pan and leave to stand for 5 mins.
- Fluff up the rice grains with a fork and season if you want. Scatter over the coriander and serve with lemon wedges.
Making it different
Add 400g/14oz chopped smoked haddock in with the stock, add chopped hard-boiled egg and omit the prawns to make kedgeree. Or use cooked, chopped chicken instead of prawns. Make some raita by mixing finely chopped cucumber and chopped mint with natural low-fat yogurt to serve.
Per serving
340 kcalories, protein 18g, carbohydrate 65g, fat 3 g, saturated fat 1g, fibre 2g, salt 2.38 g
Recipe from Good Food magazine, February 2005.
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http://www.bbcgoodfood.com/recipes/1502/
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Ingredients
- 2 tbsp korma curry paste (Patak's is good)
- 1 small onion , finely chopped
- 300g basmati rice , rinsed and drained
- 700ml chicken stock made from a cube
- 150g pack cooked peeled prawns , defrosted if frozen
- cupful frozen peas
- 1 red chilli , sliced into rings
- handful coriander leaves, chopped
- lemon wedges, to serve
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Indian bread with courgettes & coriander
This bread is called thepla in India and is best served hot with lightly salted plain yogurt, or cold with mango chutney
2
ratings
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 25-30 mins
Low-fat
Ingredients
- 2 tbsp korma curry paste (Patak's is good)
- 1 small onion , finely chopped
- 300g basmati rice , rinsed and drained
- 700ml chicken stock made from a cube
- 150g pack cooked peeled prawns , defrosted if frozen
- cupful frozen peas
- 1 red chilli , sliced into rings
- handful coriander leaves, chopped
- lemon wedges, to serve
Per serving
340 kcalories, protein 18g, carbohydrate 65g, fat 3 g, saturated fat 1g, fibre 2g, salt 2.38 g
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