Low Fat Prawn Masala
Dive into the world of bold, aromatic flavors with this Low Fat Prawn Masala, a lighter twist on a classic Indian seafood dish! Perfect for health-conscious food lovers, this easy recipe uses succulent prawns cooked in a vibrant blend of spices, including turmeric, red chili powder, and garam masala, all brought together with creamy low-fat yogurt for a guilt-free indulgence. Infused with the zest of curry leaves, mustard seeds, and fresh coriander, every bite is a celebration of authentic, comforting flavors. Ready in just 35 minutes, this dish pairs beautifully with steamed rice or chapati, making it a quick and wholesome option for busy weeknights or special gatherings. Whether you’re keen on a low-fat meal or simply crave a spice-packed dish, this prawn masala will become a favorite in your kitchen!
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Recipe Information
Ingredients
- 500 grams prawns
- 1 large onion
- 2 medium tomatoes
- 1 tablespoon ginger garlic paste
- 10 leaves curry leaves
- 1 whole green chili
- 1 teaspoon mustard seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1.5 teaspoons coriander powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 2 tablespoons low-fat yogurt
- 2 tablespoons fresh coriander leaves
- cooking spray
Instructions
Clean and devein the prawns, then rinse under cold water and drain well.
Finely chop the onion and tomatoes. Slice the green chili lengthwise.
Heat a non-stick pan over medium heat and lightly coat with cooking spray.
Add the mustard seeds to the pan. Once they start to crackle, add curry leaves, chopped onion, and green chili. Saute until the onion turns golden brown.
Stir in the ginger garlic paste and cook for 2 minutes until the raw smell disappears.
Add chopped tomatoes and cook until they become soft, about 5 minutes.
Mix in the turmeric powder, red chili powder, coriander powder, and salt. Cook for another 2 minutes until the spices are well blended.
Add the prawns to the pan and stir them with the masala mixture. Cook for 5 minutes until the prawns turn pink and are cooked through.
Reduce the heat to low and add the low-fat yogurt. Stir gently to combine.
Sprinkle garam masala over the top and cook for another 2-3 minutes.
Garnish with freshly chopped coriander leaves and serve hot with rice or chapati.
Nutrition Facts
Calories |
864 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 1057 mg | 352% | |
| Sodium | 7160 mg | 311% | |
| Total Carbohydrate | 61.7 g | 22% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 19.9 g | ||
| Protein | 125.5 g | 251% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 678 mg | 52% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 2336 mg | 50% | |
*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.
