Low Fat Prawn Gravy
Indulge in the flavorful delight of Low Fat Prawn Gravy, a healthier twist on a beloved seafood classic. This dish combines succulent, tender prawns with a fragrant, spiced gravy made using low-fat yogurt, pureed tomatoes, and a blend of aromatic spices like cumin, garam masala, and coriander powder. Perfectly balanced with a hint of green chili for a mild kick, this recipe keeps calories in check without compromising on taste. Ready in just 45 minutes, this low-fat prawn curry is an ideal choice for a wholesome family meal, served best with steamed rice or flatbread. Packed with protein and bursting with bold flavors, it's both nutritious and delicious—a must-try for seafood enthusiasts seeking healthier meal options!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams prawns, deveined and cleaned
- 200 grams low-fat yogurt
- 1 large onion, finely chopped
- 2 medium tomatoes, pureed
- 4 units garlic cloves, minced
- 1 inch piece ginger, grated
- 1 unit green chili, chopped
- 2 teaspoons coriander powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon cumin seeds
- 1 teaspoon salt
- 1 for greasing cooking spray
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Spray a non-stick pan with cooking spray and heat it over medium flame.
Add cumin seeds and let them splutter for a few seconds.
Add the chopped onions and sauté until they turn golden brown.
Add the minced garlic and grated ginger; sauté for another 2 minutes until fragrant.
Stir in the pureed tomatoes and cook until the mixture thickens and the oil starts to separate.
Lower the heat and add coriander powder, turmeric powder, red chili powder, and salt. Mix well.
Add the low-fat yogurt gradually, stirring continuously to prevent curdling, until the mixture is smooth.
Toss in the prawns and coat them well with the masala.
Cover and cook for about 10 minutes, until prawns are cooked through and tender.
Add garam masala and chopped green chili. Stir well and cook for an additional 2 minutes.
Garnish with freshly chopped coriander leaves before serving.
Serve hot with steamed rice or low-fat flatbread.
Nutrition Facts
Calories |
802 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 958 mg | 319% | |
| Sodium | 3117 mg | 136% | |
| Total Carbohydrate | 51.9 g | 19% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 27.5 g | ||
| Protein | 137.8 g | 276% | |
| Vitamin D | 21.8 mcg | 109% | |
| Calcium | 716 mg | 55% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2788 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
