The BBC Good Food logo
Prawn jalfrezi

Prawn jalfrezi

By
A star rating of 4.3 out of 5.50 ratingsRate
loading...
Magazine subscription – choose a brand-new cookbook when you subscribe
  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

Satisfy a curry craving the healthy way with this Indian prawn dish - blitz the onions and spices into an authentic, thick, yet low-fat sauce

  • Freezable
  • Gluten-free
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal335
low infat7g
saturates1g
carbs48g
sugars15g
fibre8g
protein21g
salt1.5g
Advertisement

Ingredients

  • 2 tsp rapeseed oil
  • 2 medium onions , chopped
  • thumb-sized piece ginger , finely chopped
  • 2 garlic cloves , chopped
  • 1 tsp ground coriander
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • ¼ tsp chilli flakes (or less if you don't like it too spicy)
  • 400g can chopped tomato
  • squeeze of clear honey
  • 1 large green pepper , halved, deseeded and chopped
  • small bunch coriander , stalks and leaves separated, chopped
  • 140g large cooked peeled tiger prawns
  • 250g pouch cooked brown rice
  • minty yogurt or chutney, to serve (optional)

Method

  • STEP 1

    Heat the oil in a non-stick pan and fry the onions, ginger and garlic for 8-10 mins, stirring frequently, until softened and starting to colour. Add the spices and chilli flakes, stir briefly, then pour in the tomatoes with half a can of water and the honey. Blitz everything in the pan with a hand blender until almost smooth (or use a food processor). Stir in the pepper and coriander stalks, cover the pan and leave to simmer for 10 mins. (The mixture will be very thick and splutter a little, so stir frequently.)

  • STEP 2

    Stir in the prawns and scatter over the coriander leaves. Heat the rice following pack instructions. Serve both with a minty yogurt or chutney, if you like.

Goes well with

Recipe from Good Food magazine, August 2014

Comments, questions and tips

Rate this recipe

What is your star rating out of 5?

Choose the type of message you'd like to post

Choose the type of message you'd like to post

Overall rating

A star rating of 4.3 out of 5.50 ratings
Advertisement
Advertisement
Advertisement

Sponsored content