Superfood - March-April 2017

Quick

Prawn

Curry

This speedy prawn

coconut curry is a life-

saver if you don’t have

much time to spend in the

kitchen whipping up a meal

aft er a long day. It’s healthy,

simple and full of fl avour!

INGREDIENTS

• 150g (5½oz) brown rice


• 1 tbsp coconut oil


• 1 medium onion, chopped


• 2 garlic cloves, crushed


• 1 tsp paprika


• 1 tsp cumin


• 2 tsp turmeric


• 1 tsp coriander


• 1 tsp mustard seeds


• 1 tsp cumin seeds


• 300g (10½oz) cooked and peeled king
  prawns


• 200ml (generous ¾ cup) canned light
  coconut milk


• 200ml (generous ¾ cup) canned chopped
  tomatoes


• juice of ½ lemon


• 200g (7oz) frozen peas


• pinch of salt and pepper, to taste


• chapatti and fresh coriander, to serve
  (optional)

SERVES: 4

PREP TIME: 10

MINUTES

COOKING TIME: 10 MINUTES

1. Cook the rice according to the pack
   instructions.


2. Heat the coconut oil in a frying pan over
   a medium heat. Add the onion and cook for
   5 minutes.


3. Add the garlic along with the spices and
   cook for another minute.


4. Add the prawns, coconut milk, chopped
   tomatoes, lemon juice and peas. Season with

salt and pepper, cover and leave to cook for a

few minutes until heated thoroughly.

5. Serve with the brown rice, or chapatti and
   fresh coriander.

QUICK TIP

If using frozen prawns, make sure you allow

them to thaw completely before cooking.

PER SERVING (WITHOUT ITEMS TO SERVE) 277kcals,

23.3g protein, 10.4g fat (6.4g saturates), 22.9g carbs,

6.4g fi bre, 5.1g sugar, <0.1g sodium

62 SUPERFOOD

FISH & SEAFOOD

SF9_P58-63 Nadia Fish SHSD.indd 62 30/01/2017 10:19