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Prawn Masala
Calorie Smart
Pescatarian
Prawn Masala

with Basmati Rice, Peas, Spinach and Mango Chutney

25 min
Difficulty: 1/3
Indian

Masala curries are versatile tomato-based dishes that work with a variety of proteins and vegetables. Here, we're using prawns, which are perfect for soaking up the delicious flavour of the masala curry sauce. SOURCE OF PROTEIN - Protein contributes to the maintenance of muscle mass.

Allergens

Crustaceans
Mustard

Utensils

Kettle
Sieve
Large Frying Pan
Lid
Large Saucepan

Tags

Calorie Smart
Healthy Options
Pescatarian
Quick
Ingredients
Basmati Rice

Basmati Rice

150 grams

King Prawns

King Prawns

150 grams

Curry Powder Mix

Curry Powder Mix

1 sachet(s)

Korma Curry Paste

Korma Curry Paste

50 grams

Tomato Passata

Tomato Passata

1 carton(s)

Vegetable Stock Paste

Vegetable Stock Paste

10 grams

Baby Spinach

Baby Spinach

40 grams

Peas

Peas

120 grams

Mango Chutney

Mango Chutney

40 grams

Water for the Sauce

Water for the Sauce

150 milliliter(s)

Preparation
1
Boil the Rice

a) Boil a half-full kettle.

b) Pour the boiled water into a large saucepan with 1/4 tsp salt on high heat. Add the rice and cook for 10-12 mins.

c) Once cooked, drain in a sieve and pop back in the pan. Cover with a lid and leave to the side until ready to serve.

2
Prep the Prawns

a) Meanwhile, drain the prawns. IMPORTANT: Wash your hands and equipment after handling raw fish.

3
Curry Up

a) Heat a drizzle of oil in a large frying pan on medium-high heat.

b) Once hot, add the curry powder and korma curry paste. Fry until fragrant, 1 min.

4
Simmer Time

a) Stir in the passata, veg stock paste and water for the sauce (see pantry for amount). Bring to the boil.

b) Lower the heat to medium and add the prawns to the sauce, stirring to coat. Season with salt and pepper.

c) Simmer gently until the fish is cooked, 5-6 mins. IMPORTANT: The fish is cooked when opaque in the middle.

5
Peas Please

a) Add the spinach to the pan a handful at a time until wilted and piping hot, 1-2 mins. Stir the peas and mango chutney into the curry.

b) Taste and season with more salt and pepper if needed.

c) Add a splash of water if it's a little too thick.

6
Serve

a) Share the rice between your serving bowls.

b) Spoon over your prawn masala.

Enjoy!

Nutrition per serving

2114

kJ

Energy (kJ)

505

kcal

Energy (kcal)

6.8

g

Fat

0.9

g

of which saturates

91.8

g

Carbohydrate

22

g

of which sugars

8.2

g

Dietary Fibre

21.8

g

Protein

4.23

g

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