SW recipe: King prawns biryani bowls

EVERYDAY EASY
Serves 4 Ready in about 45 minutes

Ingredients:

Low-calorie cooking spray

2 onions, chopped

1 tbsp grated fresh root ginger

3 garlic cloves, crushed

2 tbsp medium curry powder

1 tbsp tomato puree

1 tsp turmeric

2 unwaxed lemons

3 large carrots, peeled and diced

300g white cabbage, diced

300g dried basmati rice

650ml vegetable stock

200g spinach, roughly chopped

2 large tomatoes, diced

300g raw king prawns

1/2 small pack of fresh coriander leaves

Fat-free natural yogurt, to serve

Method:

Preheat your oven to 200°c/fan 180°C/gas 6. Spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat. Fry the onions, ginger and garlic until soft and golden. Stir in the curry powder, tomato puree and turmeric and fry for another minute. Cut 1 lemon into quarters and squeeze in the juice. Remove from the heat.

2 Put the squeezed lemon quarters and half the onion mixture into a shallow, lidded ovenproof dish and place over a medium heat. Add the carrots and cabbage and fry for 1 minute, then stir in the rice and stock. Bring to the boil, cover and bake in the oven for 30 minutes. or until all the liquid has been absorbed and the rice is cooked. Discard the lemon quarters. Stir in the chopped spinach. cover and allow to wilt

3 Put the frying pan with the remaining onion mixture back over a medium heat. Add the tomatoes and half a mug of water. Fry for 21 minutes. Stir in the prawns and fry until just pink and cooked through.

4 Divide the rice and prawns between 4 bowls and scatter over the coriander. Cut the remaining lemon into wedges for squeezing over and serve with the yogurt.
Syns per serving: FREE

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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