Sunday, May 14, 2017

Tandoori Prawns and Indian Style Rice


Healthy eating doesn't have to be boring. It took me a long to learn that. I always equated healthy with boring green salads and cut up vegetables. *Eeeew* But a lot of dishes, like this flavorful Indian inspired one, are simple, packed with flavor, and still pretty darned healthy. What's not to love? Also - soooooooo easy peasy. From start to finish in about 30 minutes. *Jazz hands*
This dish also works well if you are doing meal prep.


Just pop in the microwave to reheat and you are good to go! According to MyFitnessPal a serving is (recipe makes 4 generous servings) - 305 calories, 20 protein, 38 carbs, 3 fiber, and 10 fat. 


Tandoori Prawns and Indian Style Rice

Ingredients
Prawns/Marinade
1 lb prawns, shelled and deveined
1/3 cup Greek yogurt
2 cloves garlic, minced
1/2 tsp garam masala
1/4 tsp chili powder
2 Tbsp lime juice
1 Tbsp oil
salt & pepper
1/4 tsp tumeric

Rice
4 cups cooked Basmati Rice
2 Tbsp oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1 medium onion, finely diced
3 cloves garlic, minced
1/4 tsp tumeric
1/2 cup shredded carrots

Directions
Mix the marinade ingredients together in a bowl, stirring well to combine. 


Add the shrimp to the marinade and refrigerate at least 30 minutes, up to 2 hours. 


Prepare the rice - In a large frying pan or wok, heat 2 Tbsp oil over medium high heat. Add the mustard seeds and cumin seeds. 


When the seeds start popping, add in the onion, garlic, tumeric, and carrots. Cook and stir until onions start to soften - about 5 minutes. Stir in the cooked basmati and continue to cook and stir until everything is heated through. 


While rice is heating - cook your prawns. 
Cook prawns - Heat a medium frying pan over medium high heat. Add in the prawns, discarding the marinade. Cook until prawns are done and a nice pink color - about 5 - 6 minutes. 
Serve rice and prawns hot. (Makes 4 servings)


Perfect dinner for those busy weeknights. Also makes for a lovely lunch the next day! 
Healthy and tasty and NOT a boring old green salad. 
*cue angels singing*

1 comment:

  1. I'm going to try this soon. but without the garlic. Cheers

    ReplyDelete