The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe
The Fast Diet, Meal Planning Monday and
Tiger Prawn Curry with Basmati Rice (5:2 Diet)
Recipe
Tiger Prawn Curry with Basmati Rice (5:2 Diet)
I am back on my Monday Meal Plans……things all went awry in December and over the Festive period, but I have decided to more disciplined, as much as I can bedisciplined, and attempt to planahead. My weekly meal plans are made easier by the fast that I am still following the 5:2 Diet and have two so-called “Fast Days” a week; this means two days of eating a maximum of 500 calories (and 600 calories for men), and I have to say that I am finding it all rather easy, sorry to sound so smug! I have been so busy lately, what with Christmas and travelling, as well as writing and recipedevelopingOFF the blog, and it is easy to get distracted; plus, I have to admit to eating a packet of crumpets and two post-New Year buffet pork pies as my daily meals one day last week, so busy was I! So, it’s time to buckle down and be organised, and today I bring you my FIRST Meal Planning Monday post, as well as a LOVELY new recipe,Tiger Prawn Curry with Basmati Rice, a “Fake Away Take Away” meal with only 250calories per portion WITH rice! As I did last year, I am linking up with Mrs M’s Meal Planning Mondaywith my plan,such a great idea to share meal plans, as well as pick up new ideas. The recipe for my rather lushTiger Prawn Curry with Basmati Rice is at the bottom of this post and I am also sharing the two-day meal plans for my fast days, so, if YOU are following the 5:2 Diet, also known as The Intermittent Diet and The Fast Diet, then hopefully my calorie counted days will help. That’s all for now, on to my plan and recipes, I hope all of my readers have a great week! Karen
Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe
Monday 14th January:
(Fast Day)
Breakfast: = 170 calories
Lunch:(Hot version and minus ice cubes!)= 70 cals
Dinner:Tiger Prawn Curry with Basmati Rice = 250 cals
Pudding: Portion of sugar-free jelly = 8 cals
Total: 498 calories
Tuesday 15th:
Leftovers of“Sunday Lunch” Chicken, Sausage and Vegetable Hotpot
Wednesday 16th:
(Fast Day)
Breakfast: = 190 cals
Lunch:Low Calorie Highland Stew Recipe without sausage = 125 cals
Tea:Vegetarian Red Pepper, Lentil and Cheese Pâté (Spread) with 2 crispbreads = 180 cals
Total: 495 calories
Thursday 17th:
Oven Baked Chicken and Aubergine (Egg Plant) Parmigiana
Friday 18th:
Fish on Friday:Creamy Salmon and Orange Pasta with Mixed Herbs
OR a new salmon recipe, not sure yet, but it will be salmon!
Weekend:
Bread making
Cake making
Sunday Lunch: Slow Cooked Brisket of Beef with a Medley of Root Vegetables
Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe
Tiger Prawn Curry with Basmati Rice
Please note that this recipe serves FOUR people, so the calories are per PORTION!
Tiger Prawn Curry with Basmati Rice (5:2 Diet)
Print recipe
| Serves | 4 |
| Prep time | 15 minutes |
| Cook time | 30 minutes |
| Total time | 45 minutes |
| Allergy | Shellfish |
| Meal type | Lunch, Main Dish |
| Misc | Gourmet, Serve Hot |
| Occasion | Birthday Party, Casual Party, Formal Party, Halloween |
| Region | Indian |
| By author | Karen S Burns-Booth |
An authentic "Fake Away" Prawn Curry "Take Away", but this curry is notched up an extra level as it is made with Tiger Prawns and a delicious home-made curry sauce paste. The curry by itself is only 155 calories, and with a 60g (2 oz) serving of Basmati rice, it is still a very low 250 calories. (60g of rice is 95 calories.) You can make this for a 5:2 Diet Fast Day or serve it as part of a Curry Night and no one will suspect that it is "diet" food and low in calories! If tiger prawns are unavailable, use cooked King prawns, and adjust the cooking time by 2 to 3 minutes.
Ingredients
- low-fat cooking spray
- 1 teaspoon black mustard seeds
- 1 x 400g tin chopped tomatoes
- 500g (1lb 2ozs) raw tiger prawns, peeled (or king prawns)
- 100g (31/2 ozs) low-fat natural yoghurt
- small bunch of coriander
- salt and freshly ground black pepper
Curry Paste
- 1 onion, peeled and diced
- 4 cloves garlic, peeled
- 2 red chillies, de-seeded
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon garam masala
- 1 teaspoon chilli powder
- 1/2 teaspoon ground tumeric
Curry Sauce
- 1/2 teaspoon salt
- juice of a lemon
Note
An authentic "Fake Away" Prawn Curry "Take Away", but this curry is notched up an extra level as it is made with Tiger Prawns and a delicious home-made curry sauce paste. The curry by itself is only 155 calories, and with a 60g (2 oz) serving of Basmati rice, it is still a very low 250 calories. (60g of rice is 95 calories.) You can make this for a 5:2 Diet Fast Day or serve it as part of a Curry Night and no one will suspect that it is "diet" food and low in calories! If tiger prawns are unavailable, use cooked King prawns, and adjust the cooking time by 2 to 3 minutes.
Directions
| Step 1 | Make the curry paste by placing all the ingredients in a food processor with 1 to 2 tablespoons of water and blending until smooth. |
| Step 2 | Heat a large wok or frying pan and the spray with low-fat cooking spray; add the mustard seeds and fry until they pop and release their aroma. Then add the curry sauce paste and fry for a further 3 to 4 minutes before adding 250 mls (9 fl oz) of water. |
| Step 3 | Stir in the tinned chopped tomatoes and cook for a further 5 minutes. Then add the prawns and simmer gently for 4 or 5 minutes, or until they are firm and pink in colour. |
| Step 4 | Check and adjust the seasoning if needed and then add the yoghurt and chopped coriander, gently stirring it in whilst the pan is off the heat. |
| Step 5 | Serve immediately with steamed (or boiled) Basmati rice; a 60g serving is 95 calories. An average naan bread is about 350 calories and a mini Weight Watchers naan bread is between 98 and 107 calories, depending on flavour. |
Tiger Prawn Curry with Basmati Rice (5:2 Diet)
Tiger Prawn Curry with Basmati Rice (5:2 Diet)
As this recipe has Coriander in it, I am entering it into the Herbs on Saturday challenge, run by me. and guest hosted by Vanesther at Bangers and Mash this month.
I am also entering this into JavelinWarrior’sMade with Love Monday – as this curry was made with love!
What is your favourite curry?
Do you make your own spice mix?
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