Eating healthy does not mean compromising on flavours, and nutritionist and digital content creator Aathira Sethumadhavan shows exactly how to do that. Taking to Instagram on May 27, she shared her recipe for paneer prawn curry that is packed with protein and is surprisingly low in calories.
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Describing the dish, she wrote in the caption, “Ever heard of a paneer-based prawn curry? This is what I make when I want a creamy curry, except with no cream and more protein. Perfectly cooked prawns finished with a flavourful blended paneer velvety gravy. All the richness, none of the heaviness.”
Each serving of the dish contains approximately only 280 calories and 30 grams of protein, along with 10 grams of carbohydrate, 13 grams of fat and two grams of fibre. The recipe presented below is for two servings. The detailed steps are as follows.
Ingredients for creamy spicy paneer prawn curry
- 200g prawns, cleaned and deveined
- 1.5 tbsp mustard oil or ghee (half for gravy, half for tadka)
- 6–8 garlic cloves, finely chopped
- 1 medium onion, finely chopped
- 1 tsp turmeric powder (+ a pinch for tadka)
- 1 tsp red chilli powder (+ 1 tsp for tadka)
- 1 tsp black pepper powder
- 1 tsp garam masala
- ½ tsp chilli flakes
- 1 tbsp tomato paste (or 2 tbsp tomato puree)
- Salt, to taste
- ½ cup water or no-salt chicken stock
- 100g low-fat paneer, blended smooth with 50ml water
- Fresh coriander leaves, chopped
- To serve: rice or roti, sliced onion, green chilli, lemon wedge
Method of preparation
- Heat half the mustard oil in a pan till it lightly smokes, then lower the flame.
- Add the chopped garlic and onion. Sauté till soft and golden.
- Tip the prawns into the pan and cook for a minute, just till they start turning pink.
- Add turmeric, chilli powder, pepper, garam masala, chilli flakes, and salt. Mix well.
- Stir in the tomato paste and cook for two minutes.
- Pour in the water or stock and simmer for three to four minutes.
- Add the blended paneer and stir gently. Simmer for two minutes till the gravy turns creamy.
- For the tadka: heat the remaining mustard oil in a small pan till smoking. Take off the flame, add a pinch each of turmeric and chilli powder, and pour straight over the curry.
- Finish with chopped coriander.
- Serve hot with rice or roti, sliced onion, green chilli, and a wedge of lemon.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only.
