Prawn and Butternut Squash Jalfrezi – 149 calories

IMG_2245Bulking out a curry with lots of vegetables means that you can still enjoy a filling portion for relatively few calories.

Served here with 100g of cauliflower “rice” (just 34 calories!) and half a portion of stir-fried leek and savoy cabbage (I cook it in butter and olive oil) – 37 calories.

Whole meal (including 30g of full fat Greek yogurt – 40 cals) = 260 calories!!!

Preparation Time: 30 mins

Cooking Time: 1 hr

Serves: 4

Calories per serving: 149.0

Ingredients

Butternut Squash, Raw – 270g

King Prawns, Peeled, Raw – 200g

Onions, Red – 117g

Oil, Sunflower – 7ml

Peppers, Red, Raw – 134g

Tomatoes, Chopped, in Rich Tomato Juice – 1 Can/400g

Curry Paste, Jalfrezi, Patak’s – 30g

Mushrooms, Chestnut – 120g

Garlic, Raw – 1 Clove/3g

Coriander, Leaves, Fresh, Average – 1 Bunch/20g

Peppers, Chilli, Red, Raw – 2 Med/90g

Ground pepper (to taste)

(PS, I forgot to add the fresh coriander! Disaster – love the flavour…)

Preparation:

Peel and chop the butternut squash into 2cm chunks. Peel and chop the onion, de-seed and chop the pepper into large chunks, peel and finely chop the garlic. De-seed and finely chop the chilli peppers.

Method:

Put the oil into a large pan over a medium heat. Add the onion and fry for about 10 – 15 minutes until soft and translucent. Add the garlic, red pepper and chilli and continue to fry for about 5 minutes. Add the curry paste and stir to release the flavours.

Add the tinned tomatoes, cubed butternut squash and cook for a further 10 minutes. Then add the ground pepper and mushrooms.

Bring to a boil and then turn down to a simmer and continue to cook for a further 45 minutes, stirring at regular intervals.

Add the prawns and stir through for 5 – 10 minutes until the prawns are cooked.

Chop the coriander finely onto curry and stir through just before serving.

Nutrition Data Per Serving

Calories (kcal) 149.0

Protein (g) 10.9

Carbohydrate (g) 15.8

Fat (g) 4.8

Fruit & Veg 3.5

Fibre (g) 4.1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s