Low Fat Prawn Masala

Dive into the bold and flavorful world of Indian cuisine with this Low Fat Prawn Masala—a healthier twist on a classic favorite. This light yet satisfying dish combines succulent prawns with a medley of aromatic spices like mustard seeds, curry leaves, and garam masala, all simmered in a creamy base of low-fat yogurt. Perfect for those seeking a guilt-free yet indulgent meal, this recipe skips heavy oils and uses just a quick spritz of cooking spray for a lighter touch. Ready in just 35 minutes, it’s the ultimate weeknight meal for spice lovers, best served over fluffy basmati rice or alongside warm chapatis. Healthy, delicious, and packed with authentic flavors, this Low Fat Prawn Masala is sure to become a family favorite!

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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
• None cooking spray

Directions

Step 1

Clean and devein the prawns, then rinse under cold water and drain well.

Step 2

Finely chop the onion and tomatoes. Slice the green chili lengthwise.

Step 3

Heat a non-stick pan over medium heat and lightly coat with cooking spray.

Step 4

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.

Step 5

Stir in the ginger garlic paste and cook for 2 minutes until the raw smell disappears.

Step 6

Add chopped tomatoes and cook until they become soft, about 5 minutes.

Step 7

Mix in the turmeric powder, red chili powder, coriander powder, and salt. Cook for another 2 minutes until the spices are well blended.

Step 8

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.

Step 9

Reduce the heat to low and add the low-fat yogurt. Stir gently to combine.

Step 10

Sprinkle garam masala over the top and cook for another 2-3 minutes.

Step 11

Garnish with freshly chopped coriander leaves and serve hot with rice or chapati.

Nutrition Facts

Serving size	(1031.5g)

Amount per serving	% Daily Value*
Calories	863.7

Total Fat 13.1g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat 0.2g
Cholesterol 1057.0mg	0%
Sodium 7160.5mg	0%
Total Carbohydrate 61.7g	0%
Dietary Fiber 10.9g	0%
Total Sugars 19.9g
Protein 125.5g	0%

Vitamin D 17.6IU	0%
Calcium 677.6mg	0%
Iron 7.1mg	0%
Potassium 2336.0mg	0%

*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.

Source of Calories

Fat: 13.6%

Protein: 57.9%

Carbs: 28.5%