Quick Prawn Curry

Prawns cook in minutes, which makes this curry genuinely fast. Use reduced-fat coconut milk rather than full-fat and you keep the creamy texture without the calorie hit. Serve over rice for a satisfying weeknight dinner that fits comfortably within a 500-calorie deficit.

Ingredients

• 300g raw king prawns, peeled
• 100g fresh spinach
• 1 x 400g tin reduced-fat coconut milk
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2cm fresh ginger, grated
• 1 x 400g tin chopped tomatoes
• 1 tbsp vegetable oil
• 2 tsp curry powder
• 1 tsp turmeric
• 1 tsp garam masala
• Salt to taste
• 160g dry basmati rice, cooked to serve
• Fresh coriander to serve

Method

1. Cook the rice according to packet instructions.
2. Heat the oil in a large pan over medium heat. Cook the onion for 5 minutes until softened.
3. Add the garlic and ginger, cook for 1 minute.
4. Stir in the curry powder, turmeric, and garam masala. Cook for 30 seconds.
5. Pour in the chopped tomatoes and simmer for 5 minutes.
6. Add the coconut milk and simmer for a further 5 minutes.
7. Add the prawns and cook for 3–4 minutes until pink and cooked through.
8. Stir in the spinach and cook until wilted.
9. Season with salt and serve over rice with fresh coriander.

Nutrition Notes

Reduced-fat coconut milk cuts the saturated fat content approximately in half compared to full-fat versions. Prawns provide a complete amino acid profile at barely 90 calories per 100g — making them one of the best protein-to-calorie ratios available.