Bulking 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
Calories per serving: 149.0
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…)
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.
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