Stir-fry Curry

YOU WILL NEED : (For 1 generous portion at 5pp/approx.350kcal or 2 small portions at 3pp/approx.175kcal each)


1 teaspoon mild or medium curry powder

1 red onion

1 clove garlic

1/2 an aubergine

100g cauliflower

5 white mushrooms

1 teaspoon Nigella seeds (optional)

large handful of fresh coriander

1 tablespoon tomato puree

black pepper

1 cup water

200g cooked prawns

(I used garlic and herb marinated ones but plain will do)


*


To Finish


1 tablespoon zero pp apple chutney

(Click HERE for recipe)

If you use shop-bought chutney you will have to calculate and add propoints

1 tablespoon 0% fat Total yoghurt


***


Chop all the vegetables into small but chunky pieces and pop into a frying pan or wok with some Frylight oil.

Add the curry powder and fry on a medium/high heat for a few minutes until softened.


Add the Nigella seeds, tomato puree, seasoning, coriander and water. Cook for another few minutes until the vegetables are soft but with some bite. Add the prawns and heat through thoroughly for 2-3 minutes.


Pop into your serving bowl and add a few more fresh herbs for vibrant colour. I used basil but you could use more coriander.


Finally, add a tablespoon of chutney and a tablespoon of 0%fat Total yoghurt to counteract the spiciness.

My Apple Harvest Chutney works beautifully as it is both sweet and tangy and has zero propoints!

(Click HERE for recipe)


I enjoyed mine without any accompaniment as a quick lunchtime snack, but you could serve this with rice or my zero pp Fakeaway Pilau Rice made from grated cauliflower.

(Click HERE for recipe and scroll down to the end for the Pilau rice idea)


***


Comments