The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe (2024)

The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

The Fast Diet, Meal Planning Monday and

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Recipe

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

I am back on my Monday Meal Plans……things all went awry in December and over the Festive period, but I have decided to more disciplined, as much as I can bedisciplined, and attempt to planahead. My weekly meal plans are made easier by the fast that I am still following the 5:2 Diet and have two so-called “Fast Days” a week; this means two days of eating a maximum of 500 calories (and 600 calories for men), and I have to say that I am finding it all rather easy, sorry to sound so smug! I have been so busy lately, what with Christmas and travelling, as well as writing and recipedevelopingOFF the blog, and it is easy to get distracted; plus, I have to admit to eating a packet of crumpets and two post-New Year buffet pork pies as my daily meals one day last week, so busy was I! So, it’s time to buckle down and be organised, and today I bring you my FIRST Meal Planning Monday post, as well as a LOVELY new recipe,Tiger Prawn Curry with Basmati Rice, a “Fake Away Take Away” meal with only 250calories per portion WITH rice! As I did last year, I am linking up with Mrs M’s Meal Planning Mondaywith my plan,such a great idea to share meal plans, as well as pick up new ideas. The recipe for my rather lushTiger Prawn Curry with Basmati Rice is at the bottom of this post and I am also sharing the two-day meal plans for my fast days, so, if YOU are following the 5:2 Diet, also known as The Intermittent Diet and The Fast Diet, then hopefully my calorie counted days will help. That’s all for now, on to my plan and recipes, I hope all of my readers have a great week! Karen

Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

Monday 14th January:

(Fast Day)

Breakfast: = 170 calories

Lunch:(Hot version and minus ice cubes!)= 70 cals

Dinner:Tiger Prawn Curry with Basmati Rice = 250 cals

Pudding: Portion of sugar-free jelly = 8 cals

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Print recipe

Serves	4
Prep time	15 minutes
Cook time	30 minutes
Total time	45 minutes
Allergy	Shellfish
Meal type	Lunch, Main Dish
Misc	Gourmet, Serve Hot
Occasion	Birthday Party, Casual Party, Formal Party, Halloween
Region	Indian
By author	Karen S Burns-Booth

An authentic "Fake Away" Prawn Curry "Take Away", but this curry is notched up an extra level as it is made with Tiger Prawns and a delicious home-made curry sauce paste. The curry by itself is only 155 calories, and with a 60g (2 oz) serving of Basmati rice, it is still a very low 250 calories. (60g of rice is 95 calories.) You can make this for a 5:2 Diet Fast Day or serve it as part of a Curry Night and no one will suspect that it is "diet" food and low in calories! If tiger prawns are unavailable, use cooked King prawns, and adjust the cooking time by 2 to 3 minutes.

Ingredients

low-fat cooking spray
1 teaspoon black mustard seeds
1 x 400g tin chopped tomatoes
500g (1lb 2ozs) raw tiger prawns, peeled (or king prawns)
100g (31/2 ozs) low-fat natural yoghurt
small bunch of coriander
salt and freshly ground black pepper

Curry Paste

1 onion, peeled and diced
4 cloves garlic, peeled
2 red chillies, de-seeded
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon garam masala
1 teaspoon chilli powder
1/2 teaspoon ground tumeric

Curry Sauce

1/2 teaspoon salt
juice of a lemon

Note

Directions

Step 1	Make the curry paste by placing all the ingredients in a food processor with 1 to 2 tablespoons of water and blending until smooth.
Step 2	Heat a large wok or frying pan and the spray with low-fat cooking spray; add the mustard seeds and fry until they pop and release their aroma. Then add the curry sauce paste and fry for a further 3 to 4 minutes before adding 250 mls (9 fl oz) of water.
Step 3	Stir in the tinned chopped tomatoes and cook for a further 5 minutes. Then add the prawns and simmer gently for 4 or 5 minutes, or until they are firm and pink in colour.
Step 4	Check and adjust the seasoning if needed and then add the yoghurt and chopped coriander, gently stirring it in whilst the pan is off the heat.
Step 5	Serve immediately with steamed (or boiled) Basmati rice; a 60g serving is 95 calories. An average naan bread is about 350 calories and a mini Weight Watchers naan bread is between 98 and 107 calories, depending on flavour.

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

As this recipe has Coriander in it, I am entering it into the Herbs on Saturday challenge, run by me. and guest hosted by Vanesther at Bangers and Mash this month.

I am also entering this into JavelinWarrior’sMade with Love Monday – as this curry was made with love!

What is your favourite curry?

Do you make your own spice mix?

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The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe (2024)