SW recipe: Prawn balti

Serves 4
Ready in 30 minutes


250g dried long-grain rice

Low-calorie cooking spray

2 onions, finely sliced

2 yellow peppers, deseeded and finely sliced

3 garlic cloves, crushed

7cm piece fresh root ginger, peeled and grated

2 tsp ground cumin

2 tsp dried garam masala

2 tsp black mustard seeds

1 tsp chilli powder (optional)

500g medium tomatoes, quartered

400g raw peeled king prawns

25g fresh coriander, leaves roughly chopped


1 Cook the rice according to the pack instructions. Drain, return to the pan and keep covered so it stays warm.

2 Meanwhile, spray a large, deep, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onions and peppers, and fry for 5-6 minutes, stirring often, or until softened. Add the garlic, ginger and spices (add the chilli powder now, if you like heat) with a large splash of water and stir-fry for 2-3 minutes until fragrant.

3 Add the tomatoes, season and increase the heat to medium-high. Fry for 5-6 minutes, stirring often, squashing the tomatoes down gently as they soften to release their juices. Once the tomatoes have broken down a bit, add the prawns, bring the curry to a good simmer and cook for around 3 minutes, or until the prawns are pink and cooked through.

4 Stir through most of the coriander. Divide the curry and rice between 4 plates, and scatter over the remaining coriander to serve.



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