Massaman Prawn Curry
For a healthy midweek meal that's bursting with flavour, try The Fitness Chef's creamy and fragrant massaman prawn curry.
From the book
The Fitness Chef: Still Tasty
The Fitness Chef uses nutritional science to bust dieting myths
Empowering readers to eat the foods they love and lose weight
Packed with over 100 recipes for lighter versions of popular dishes
Introduction
By reducing the 70g butter usually used to pan-fry the fish to 15g and swapping the coconut milk for a light version, you can save 171 calories per portion and still enjoy the gently spiced massaman flavours.
Ingredients
| 15g | unsalted butter |
| 1kg | uncooked prawns |
| 350ml | light coconut milk |
| 40g | plain flour |
| 1 | vegetable stock cube |
| 5g | salt |
| 350ml | water |
| 400g | baby potatoes, scrubbed and chopped into 3cm pieces |
| 125g | microwaveable cooked basmati per portion |
| juice of 1 lemon | |
| Large handful of | freshly chopped coriander |
| For the massaman sauce: | |
| 1 | onion, chopped |
| 4 | garlic cloves |
| 2 tbsp | massaman curry paste |
| 2 | red chillies, deseeded and roughly chopped |
| 1 tsp | ground cinnamon |
| 1 tbsp | ground cumin |
| 1 tsp | dried coriander |
| 2 tsp | salt |
| 1 tsp | black pepper |
Essential kit
You will need: a food processor
Method
1. Add all the ingredients for the massaman sauce to a blender or food processor and blitz into a paste.
2. Put a large saucepan over a medium heat and melt the butter. Add the prawns and cook for 2 minutes, stirring occasionally with a spatula.
3. Reduce the heat and add the massaman sauce. Cook gently for 2–3 minutes.
4. Add the coconut milk, flour, vegetable stock cube, salt and water and stir thoroughly, then cover and simmer for 5 minutes.
5. Remove the lid and add the potatoes to the prawns, mixing in thoroughly. Place the lid back on and simmer for a further 20 minutes until the potatoes are soft.
6. When the curry is nearly cooked, microwave the cooked basmati rice on full power for 1. minutes or cook according to the packet instructions.
7. Add the lemon juice and coriander to the curry and give it one final mix, then serve alongside the basmati rice.
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