Curry in a hurry

Recipe uploaded by

Mary Cadogan

7 ratings

Recipe by Mary Cadogan

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1. Heat the oil in a pan, add onion and fry until they colour. Crush the garlic into the pan, add ginger and chilli; cook briefly. Add tomatoes and a quarter of a can of water and bring to the boil. Simmer for 2 mins, add prawns or chicken and gujarati masala, cover and cook for 2-3 mins for prawns and 5-6 mins for chicken.
2. Reduce the heat to a simmer, then stir in the yogurt, a tablespoonful at time. Sprinkle with coriander and serve with warm garlic and coriander naans and a crisp salad of cucumber, shredded lettuce, sliced red onion and wedges of lemon.

Per serving

195 kcalories, protein 22g, carbohydrate 11g, fat 7 g, saturated fat 1g, fibre 2g, salt 0.75 g

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Ingredients

• 1 tbsp sunflower oil
• 1 red onion , thinly sliced
• 1 garlic clove
• 2 tsp ready-prepared ginger from a jar
• ½-1tsp ready chopped chillies , from a jar
• 200g can chopped tomatoes
• 200g raw peeled prawns or chopped skinless boneless chicken
• 2 tsp gujarati masala , or garam masala
• 3 tbsp low fat yogurt
• handful coriander leaves, roughly chopped or torn

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Difficulty and servings

Serves 2

Easily doubled

Preparation and cooking times

Ready in 15 mins

Low-fat

Ingredients

• 1 tbsp sunflower oil
• 1 red onion , thinly sliced
• 1 garlic clove
• 2 tsp ready-prepared ginger from a jar
• ½-1tsp ready chopped chillies , from a jar
• 200g can chopped tomatoes
• 200g raw peeled prawns or chopped skinless boneless chicken
• 2 tsp gujarati masala , or garam masala
• 3 tbsp low fat yogurt
• handful coriander leaves, roughly chopped or torn

Per serving

195 kcalories, protein 22g, carbohydrate 11g, fat 7 g, saturated fat 1g, fibre 2g, salt 0.75 g

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