SMASH & GRAB : Stir-fry Curry

Sometimes, all we need for a little inspiration is one small trigger.
I went to my WeightWatchers meeting today, (as I do every week), and the theme of the free 'Your Week' magazine was Indian spices. The recipes looked really gorgeous...I'm definitely going to be trying the spiced lamb naans on p14.

By the time I got home, my mouth was watering! The weather had turned quite chilly today so, although I had planned to make myself a prawn salad for my lunch, I really fancied something more filling and warming...and that's when the Eureka moment struck! I wondered if I could make an Indian stir-fry using curry spices instead of Chinese seasonings? Something very quick, no performance that I could be eating within 10 minutes of walking in the door. The answer is a very big's possible!


YOU WILL NEED : (For 1 generous portion at 5pp/approx.350kcal or 2 small portions at 3pp/approx.175kcal each)

1 teaspoon mild or medium curry powder
1 red onion
1 clove garlic
1/2 an aubergine
100g cauliflower
5 white mushrooms
1 teaspoon Nigella seeds (optional)
large handful of fresh coriander
1 tablespoon tomato puree
black pepper
1 cup water
200g cooked prawns
(I used garlic and herb marinated ones but plain will do)


To Finish

1 tablespoon zero pp apple chutney
(Click HERE for recipe)
If you use shop-bought chutney you will have to calculate and add propoints.

1 tablespoon 0% fat Total yoghurt


Chop all the vegetables into small but chunky pieces and pop into a frying pan or wok with some Frylight oil.
Add the curry powder and fry on a medium/high heat for a few minutes until softened.

Add the Nigella seeds, tomato puree, seasoning, coriander and water. Cook for another few minutes until the vegetables are soft but with some bite. Add the prawns and heat through thoroughly for 2-3 minutes.

Pop into your serving bowl and add a few more fresh herbs for vibrant colour. I used basil but you could use more coriander.

Finally, add a tablespoon of chutney and a tablespoon of 0%fat Total yoghurt to counteract the spiciness.
My Apple Harvest Chutney works beautifully as it is both sweet and tangy and has zero propoints!
(Click HERE for recipe)

I enjoyed mine without any accompaniment as a quick lunchtime snack, but you could serve this with rice or my zero pp Fakeaway Pilau Rice made from grated cauliflower or celeriac.
(Click HERE for recipe and scroll down to the end for the Pilau rice idea).


Fastest curry ever!



Unknown 18 October 2013 at 13:13

Hi Janey, have just had this for my lunch and it was delicious and so filling, no room for my mini smarties! Thank you! Jen ( Megan and Sebastian's mum)

Janey 18 October 2013 at 13:20

Haha Jen! Brilliant! So happy you enjoyed it! xxx

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