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Easy Prawn Jalfrezi

Quick, simple, packed with flavour and surprisingly low in calories – this Easy Prawn Jalfrezi is a real dinner winner! Serve with a portion of plain cauliflower or basmati rice for an easy peasy midweek meal… or turn this into a weekend feast by adding naans, pilau rice and all your favourite chutneys and pickles… dress up or down, this deliciously easy prawn curry is the gastronomic equivalent of the little black dress!

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 people
Calories: 247 kcal
Course: Main Course
Cuisine: Fusion , Indian , British

Ingredients

  • 1 tablespoons olive oil
  • 2 onions sliced
  • 3 garlic cloves grated or crushed
  • 3 cm ginger grated
  • 1 teaspoon chilli flakes (or to taste, or use fresh chillies, if you prefer – see Note 1)
  • 2 teaspoons cumin seeds ground
  • 2 teaspoons coriander seeds ground
  • 3 teaspoons garam masala
  • 2 teaspoons Turmeric (optional)
  • 500 g raw prawns (I use jumbo king prawns – see Note 2)
  • 1 red bell pepper cut into chunks
  • 1 green bell pepper cut into chunks
  • 400 g tin chopped tomatoes
  • salt and pepper to taste
  • 2 tablespoons fresh coriander (cilantro) chopped finely, plus extra for garnish
  • Pilau rice, cauliflower rice, plain rice and / or naan breads to serve
  • Pickles and/or chutneys to serve (optional)

Instructions

    Cup of Yum
  1. Put the oil into a deep, wide saucepan or sauté pan. Add the onion and cook on a gentle heat, with the lid on, for about 3 minutes, until the onions are softened but not brown.
  2. Add the garlic, ginger, chilli, cumin, coriander, garam masala and turmeric. Stir well and cook for 2 more minutes with the lid off. Add a splash of water if it gets too dry.
  3. Next add the peppers, chopped tomatoes, salt and pepper.
  4. Bring the curry to the boil and then turn down the heat to medium-low and cook for 15 minutes with the lid off, or until the sauce has reduced to your liking. Stir occasionally.
  5. Stir in the prawns and cook for a further 5 minutes or until completely pink and piping hot all the way through.
  6. Stir in the chopped fresh coriander (cilantro) and remove from the heat.
  7. Serve with plain basmati rice, pilau rice or cauliflower rice and/or naan breads. Garnish with more chopped coriander (cilantro).

Notes

  • I have only used one teaspoon of chilli flakes in my recipe – which results in a medium strength curry – as I like to make my food family friendly and this is about as hot as my kids can handle! However normally jalfrezi is a little hotter than this, so do put in more chilli if you like your jalfrezi hot!!
  • You can use cooked prawns if you prefer, but they will need slightly less cooking – just enough to ensure they are piping hot all the way through. Also, if you use cooked prawns you shouldn’t reheat leftovers, since you shouldn’t reheat cooked prawns more than once.
  • Suitable for freezing (if you use raw prawns).
  • Nutrition information is approximate and meant as a guideline only.

Nutrition Information

Calories 247kcal (12%) Carbohydrates 19g (6%) Protein 29g (58%) Fat 7g (11%) Saturated Fat 1g (5%) Cholesterol 315mg (105%) Sodium 1119mg (47%) Potassium 667mg (19%) Fiber 6g (24%) Sugar 9g (18%) Vitamin A 1432IU (29%) Vitamin C 82mg (91%) Calcium 257mg (26%) Iron 6mg (33%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 247

% Daily Value*

Calories 247kcal 12%
Carbohydrates 19g 6%
Protein 29g 58%
Fat 7g 11%
Saturated Fat 1g 5%
Cholesterol 315mg 105%
Sodium 1119mg 47%
Potassium 667mg 14%
Fiber 6g 24%
Sugar 9g 18%
Vitamin A 1432IU 29%
Vitamin C 82mg 91%
Calcium 257mg 26%
Iron 6mg 33%

* Percent Daily Values are based on a 2,000 calorie diet.