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You are here: Home / Recipes / 5:2 Diet Recipes / 5-2 Diet Prawn Curry for a Fast Day

5-2 Diet Prawn Curry for a Fast Day

May 27, 2018 by Fiona Maclean 15 Comments

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5-2 Diet Prawn Curry:

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Shopping List:

  • Raw Prawns (Shrimp)
  • Tomato Passata
  • Coconut Milk
  • Onion
  • Chilli
  • Ginger
  • Garlic
  • Mustard Seed
  • Cumin 
  • Tumeric
  • Cayenne Pepper
  • Lemon Juice
  • Fresh Coriander (Cilantro)
  • Cooking Oil

It feels like a while since I’ve done any cooking.  Partly because I was testing some ready meals suitable for the 5-2 diet (you can read more about them on my most recent post of 5-2 diet tips) and partly because I’ve been out a lot.  But this low-calorie diet prawn curry (shrimp curry if you are in the states!) is absolutely perfect for the 5:2 diet, even if you don’t feel too much like cooking.

Diet Prawn Curry

But, this particular recipe, 5-2 Diet Prawn Curry is a real winner.  I’ve adapted it from my favourite Indian Cookery Book, Reza’s Indian Spice – it’s simpler and I’ve taken out most of the fat and reduced the amount of coconut milk.  But it’s still wonderful and doesn’t taste at all like a diet recipe.  The portion size is quite generous, but I sometimes chose not to make rice for my own supper, instead wilting some spinach and mixing it with some softened onion, cumin and coriander.  If I have enough calories, I’ll have a small portion of rice too though

Low calorie prawn curry recipe

If you are not dieting, or even if you are and have saved enough calories, feel free to serve this with rice.

5 from 8 votes
Diet Prawn Curry
Print
Low-Calorie 5:2 Diet Prawn Curry
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

A delicious low-calorie prawn or shrimp curry suitable for any weight loss diet

Course: Main Dish
Cuisine: Indian
Keyword: 5:2 diet, curry, low-calorie, prawn, shrimp
Servings: 1
Calories: 293 kcal
Author: Fiona Maclean
Ingredients
  • 150 g raw prawns (shrimp) de-veined
  • 50 g tomato passata
  • 30 ml coconut milk
  • 1 small onion peeled and sliced finely
  • 1 red chili deseeded and sliced
  • 1 piece fresh ginger about 2cm
  • 2 cloves garlic finely diced
  • 1/2 lemon
  • 1 pinch turmeric
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cayenne pepper
  • 4 shots 1-cal oil
  • 1 handful fresh coriander (cilantro) finely chopped, a few leaves left for garnish
Instructions
  1. Mix the prawns with lemon juice and turmeric and leave to marinate while you prepare the sauce.

  2. Spray a non-stick pan or wok with 1cal oil and gently soften the onion.
  3. Once it starts to become translucent, add the mustard seed and cumin and heat till popping. Then add the garlic, chilli and ginger. Cook for 2-3 minutes.


    prawn curry spices
  4. Add in the tomato puree and 2-3 tablespoons of water and reduce the mixture down by about a third so you have a thickish sauce


    prawn curry sauce
  5. Add the coconut milk and heat through.
  6. Add the prawns with the marinade and the chopped coriander. Bring to a very gentle simmer and cook for 5-10 minutes till the prawns are fully cooked through
  7. Serve garnished with the reserved coriander leaves
Recipe Notes

This is a much simplified low-calorie version of a recipe originally from Reza's Indian Spice

Nutritionally, this isn’t quite as healthy as some of the recipes I’ve been making.  That’s mostly because of the coconut milk which is high in calories and the prawns which are high in dietary cholesterol.

But, the jury is out on both those issues and I have been reading a lot from some real dietary experts on the value of coconut milk.  If you ARE worried and want to reduce the level of cholesterol, you could replace the prawns with a firm white fish like monkfish, or with scallops.

5-2 diet prawn curry nutrition

 

All in, this is a really filling and comforting dish for a 5-2 diet fast day.  If you serve my 5-2 diet prawn curry with 75g of cooked white rice you will add around 100 calories, but you probably won’t need all of the prawns!

5-2 diet prawn curry

The spinach side dish I made has negligible calories and is actually a good accompaniment for the main curry.

Now, this is a great dish to have a standby for a fast day when you really don’t feel like cooking too much.  It works well with store cupboard ingredients and frozen prawns or shrimps and is ultra quick to make.  So why not pin this post for later!Low-Calorie Prawn Curry

Filed Under: 5:2 Diet Recipes, Fish and Shellfish Tagged With: 5-2 diet, 5-2 diet recipe, low calorie recipe, prawn, tomato

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications. With a music degree and a background in marketing across many sectors, my passions include all types of music, food, restaurants, wine and travel

Comments

  1. Margaret Forman says

    July 10, 2020 at 11:07 am

    Would salmon fillets work?

    Reply
  2. James Travis says

    December 10, 2018 at 6:43 pm

    Looks delicious and filling, need to try this

    Reply
  3. James Travis says

    December 10, 2018 at 6:42 pm

    Looks delicious and filling

    Reply
  4. Sheena Batey says

    November 10, 2018 at 12:23 pm

    This sounds perfect for a healthy abstemious day

    Reply
  5. Kaye M says

    December 19, 2016 at 10:11 pm

    This recipe looks delicious, can’t wait to try this.

    Reply
  6. Jenny says

    January 31, 2014 at 6:36 am

    That was the best! I’d have it on a non fast day!

    Reply
  7. HELEN MILLER says

    January 31, 2013 at 6:31 pm

    I added loads of cauliflower as well – great recipe.

    Reply
    • Fiona Maclean says

      January 31, 2013 at 7:38 pm

      thanks:) I really enjoyed it too

      Reply
  8. Anne says

    January 30, 2013 at 4:08 pm

    I had a dream about prawn curry and wondered if I could make it healthier – it was fate to find this on my google reader! Looks delicious, will definitely be trying it out!

    Reply
    • Fiona Maclean says

      January 30, 2013 at 7:24 pm

      you could make it healthier by using 0% yoghurt or quark instead of coconut milk:) but I had enough calories spare:)

      Reply
  9. Gillian says

    January 28, 2013 at 7:46 pm

    Your blog is a Godsend. I have been thinking about trying the 5:2 diet and was thinking how am I ever going to work out what is a 250 calorie meal. Ok, we can all work out a few Ryvitas and low fat cheese but to make appertising looking, substantial meals that will make the whole diet process an delicious adventure is another story. When I stumbled upon your blog with its helpful hints and its wonderfully inspiring recipes I was delighted. I now think I will give it a go and will enjoy making all your amazing looking meals to help me along the way. Thank you.

    Reply
    • Fiona Maclean says

      January 28, 2013 at 8:18 pm

      glad you like the recipes;) I don’t count myself as a recipe developer – but this is what I am eating myself!

      Reply
  10. Karen says

    January 28, 2013 at 3:24 pm

    I recently made a 5:2 prawn curry and I have made it twice since then, so delicious was it! That looks very nice, and I do love spicy food whilst on my fast day! Karen

    Reply
    • Fiona Maclean says

      January 28, 2013 at 4:38 pm

      thanks karen

      Reply
  11. stevie says

    January 27, 2013 at 10:51 pm

    you are killing me with these great recipes.. wow.

    Reply

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