Mild South Indian Prawn Curry

This mild South Indian prawn curry really is an easy and delicious healthy meal. If you’re calorie counting or health conscious the bonus is this curry comes in at an extremely low 200 calories per portion.

This mild South Indian prawn curry really is an easy and delicious healthy meal. If you’re calorie counting or health conscious the bonus is this curry comes in at an extremely low 200 calories per portion.

I made this mild South Indian prawn curry in my usual way, using low fat cooking spray to replace any oil or ghee normally associated with Indian cooking.

This mild South Indian prawn curry takes me back to when Lady Lynne and I were on our honeymoon a couple of years ago in Kenya.

The food available in the hotel we stayed in, the Sarova Whitesands, was just amazing! Every meal was a help yourself affair to as much as you wanted, from a selection of mouth watering, eye-popping foods from all around the world. 😀

This mild South Indian prawn curry really is an easy and delicious healthy meal. If you’re calorie counting or health conscious the bonus is this curry comes in at an extremely low 200 calories per portion.

There were 2 curries I was particularly fond of.

One was a goat curry (if I can get goat I might make that one day) and the other was an Indian prawn curry that was so delicious and kind of sweet tasting.

So here I’ve tried to replicate that curry with my own mild South Indian prawn curry.

I’m pretty sure this tastes exactly the same!

5 from 1 vote
This mild South Indian prawn curry really is an easy and delicious healthy meal. If you’re calorie counting or health conscious the bonus is this curry comes in at an extremely low 200 calories per portion.
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Mild South Indian Prawn Curry
Prep Time
45 mins
Cook Time
45 mins
Total Time
1 hrs 30 mins
 
An easy and delicious mild south Indian prawn curry. Made using low fat cooking spray replacing oils or ghee so this curry comes in at an extremely low 200 calories!
Course: Dinner
Cuisine: Indian
Servings: 4
Calories: 202 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 350 g peeled raw large tiger or king prawns
  • Low fat cooking spray
  • 1 large onion finely chopped
  • 2 tbsp ginger and garlic paste
  • 1 tbsp green chilli paste
  • 1 tbsp garam masala
  • ½ tsp mild chilli powder
  • 1 tsp ground turmeric
  • 4 ripe medium sized tomatoes finely chopped
  • 1 tsp tamarind concentrate
  • 2 tsp runny honey
  • 50 ml warm water
  • 4 tbsp desiccated coconut
  • 2 tbsp freshly chopped coriander
Instructions
  1. Remove tract from prawns. Keep prawns in cold fresh water.
  2. Spray the bottom of a large non-stick saucepan with the low fat cooking spray. Turn the heat on high under the saucepan, then when the oil begins to bubble, turn the heat to medium.
  3. Soften the onion, stirring constantly, then add the ginger and garlic paste and green chilli paste and cook for a further minute.
  4. Add the garam masala, mild chilli powder and ground turmeric and cook, stirring for another minute.
  5. Add the chopped tomatoes, tamarind concentrate, runny honey and water and again cook, stirring this time for 20 minutes until the tomatoes have dissolved.
  6. Allow everything to cool a little, then blitz in a food processor / blender.
  7. Return to the saucepan, reheat, and stir in the desiccated coconut and then the prawns. Ensure the prawns are fully coated in the paste and cook, stirring for about 3 – 4 minutes, but no longer, just until the prawns are cooked, but not rubbery.
  8. Remove to serving dishes and stir in the chopped coriander.
  9. Serve with chapattis or rice of your choice.
Recipe Notes

Calorie content does not include chapattis or rice.

Nutrition Facts
Mild South Indian Prawn Curry
Amount Per Serving
Calories 202 Calories from Fat 40
% Daily Value*
Total Fat 4.4g 7%
Saturated Fat 2.5g 13%
Cholesterol 110.3mg 37%
Sodium 521.9mg 22%
Total Carbohydrates 28.6g 10%
Dietary Fiber 6.3g 25%
Sugars 17.4g
Protein 15.4g 31%
Vitamin A 14%
Vitamin C 53%
Calcium 12%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.

This mild South Indian prawn curry really is an easy and delicious healthy meal. If you’re calorie counting or health conscious the bonus is this curry comes in at an extremely low 200 calories per portion.

The addition of the runny honey to this mild South Indian prawn curry gives it that sweet tasting edge. I’m not sure if the original recipe might have used cane sugar, that part of the world having an extremely sweet tooth, but here I’ve tried to minimise adding too much of anything too calorific.

This mild South Indian prawn curry really is an easy and delicious healthy meal. If you’re calorie counting or health conscious the bonus is this curry comes in at an extremely low 200 calories per portion.

You know, it’s actually been a great weekend of curry!

We celebrated my birthday in Greenock on Saturday with Lynne’s parents, where we ordered in several curries, including a lamb bhoona and a chicken curry.

Then Lynne and I had a mild beef curry last night for our usual Sunday curry night, a new recipe which I’m busy creating for the blog.

Check out my other curry recipes here. You can never have too much curry if you ask me!

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Comments

  1. Ohh, this is basically the best thing ever. I absolutely love curries (pretty much any type of curry) and I love, love, love prawns. Thanks for this recipe…I’m really excited to give it a shot soon.
    Meghan recently posted…Loaves for Lives Fundraiser + A Yummy Giveaway!My Profile

    • neil@neilshealthymeals.com says:

      I would so love to hear your feedback Meghan, if you get a chance to make this recipe! It’s currently one of Lynne and I’s favourites. 🙂

  2. You are going to turn into a curry one of these days! I like that this is a recipe devoid of anything but spice, really–just the true essence of it all.
    Susie @ SuzLyfe recently posted…Lunch at Work with Gardein Plant Based Chicken (Review, Recipes, Coupon) #meetchefMy Profile

    • neil@neilshealthymeals.com says:

      If I didn’t exercise as much as I do Susie, I probably would turn into a curry, or indeed a cake! 😀

      Yeah, I like this one too in that I managed to keep it as simple as possible, just as you say, with the spices, and that’s what it’s all about.

  3. Happy Belated Birthday Neil! A birthday full of curries is one for the memory books indeed! I adore prawn curry – my mouth is watering as I look at yours!
    Shashi at RunninSrilankan recently posted…The UPS Store’s Small Business Salute & GiveawayMy Profile

    • neil@neilshealthymeals.com says:

      Thank you Shashi. I’m glad you like the recipe, and I know of your great love for a good curry too!

      Birthday was great thanks. Lots of curry and another slice of my Tiramisu Cheesecake that we’ve still got lots of slices left in our freezer 😉

  4. You had me at prawns…I love curry! Especially when it is this easy to make. Can’t wait to devour a bowl soon.
    Laura recently posted…Tackle Your Entrance with Royale® Tiger Towel™My Profile

    • neil@neilshealthymeals.com says:

      I’m so glad you like the recipe Laura, thanks for your comment and stopping on by! 😀

      Simplicity is the key with this one, I think that’s the reason why it’s just so tasty!

  5. Neil, this looks lovely! We never use prawns in curry and I’ve realized I’m missing out. Must try this. And healthy too. Thanks 🙂

    • neil@neilshealthymeals.com says:

      Thanks Ellen 🙂

      Once you’ve got the sauce done, and seasoned it to your liking, the prawns should only take a few minutes. You can use pre-cooked ones too, to save time. I just like to get raw ones, if I can, as I think they taste fresher.

  6. I haven’t had shrimp in EONS because apparently I am “not supposed” to eat it according to my allergy test but all it really does is cause huge circles under my eyes – and if that’s it, I am so risking it to eat this!
    GiGi Eats recently posted…Carnival In Your Mouth!My Profile

    • neil@neilshealthymeals.com says:

      Ha ha, thanks GiGi.

      I wouldn’t want to bring on, or make your allergy any worse with this recipe, but when you cook this you could say the huge circles are because your eyes were opened so wide to just how delicious this is? 😆

  7. this looks like the curry i have whenever i eat i a restaurant or get take away! i can never recreate the perfection myself. thanks for this recipe! will definitely try it
    Beverley Cheng recently posted…Roasted Sweet Potato and Quinoa Power BowlMy Profile

    • neil@neilshealthymeals.com says:

      I’m so glad you like the recipe Beverley. I spent ages trying to perfect this one!

      If you get a chance to make it, I’d love any feedback you have! 🙂

  8. Steffi Schütze says:

    I just made it and it tastes amazing!!

    • neil@neilshealthymeals.com says:

      Awesome thanks so much Steffi ?

      It always makes my day when people make my recipes!

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