SW recipe: Prawn jalfrezi

Syns per serving: FREE

Nearly in about 40 minutes



2 garlic cloves, crushed

4 green chillies, 2 deseeded and finely chopped, 2 split lengthways

5 medium tomatoes, 3 chopped, 2 cut into wedges

1 tbsp ground cumin

1 tbsp garam masala

1 tsp turmeric

Pinch of sweetener

1 tsp sea salt

2 tbsp fat-free natural yogurt

275g dried basmati rice, to serve

1 onion, thickly sliced

1 red and 1 orange pepper, deseeded and thinly sliced

500g raw peeled king or tiger prawns

A cucumber, to serve

1 level tsp cornflour


1 Spray a non-stick frying pan with Frylight and place over a medium-high heat. Add the garlic, chopped chillies, chopped tomatoes, spices, sweetener and salt. Stir-fry for 3-4 minutes, or until the tomatoes start to soften.

2 Add the split chillies and stir-fry for 1-2 minutes. Add the yogurt and 200ml water. Stir well, reduce the heat to low and simmer gently for 10 minutes, or until the sauce has reduced by a third, stirring occasionally (don’t worry if the yogurt separates a bit at first).

3 Meanwhile, cook the rice according to the pack instructions, then drain. Spray another non-stick frying pan with Frylight and place over a medium-high heat. Add the onion and peppers, and cook for 5-6 minutes. Add the prawns and tomato wedges and stir-fry for 2-3 minutes, or until the prawns are pink and cooked through.

4 Peel the cucumber into ribbons with a veg peeler. Mix the cornflour with 1 tbsp cold water. Add to the sauce and simmer until thickened, stirring constantly. Stir in the prawns and veg, then bring to the boil to heat everything through. Divide between 4 plates, discarding the split chillies, with the rice and serve with the cucumber ribbons.


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There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.

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In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.

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And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.


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