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Prawn Curry

Preparation: 5 mins

Cooking: 20 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Pack Cooked and Peeled Frozen Prawns (200g)
  • 2 Tablespoons Vegetable Oil (20g)
  • 3 Garlic Cloves (9g)
  • 2 Onions (300g) (Medium Sized)
  • 1 Teaspoons Curry Powder (3g)
  • 2 Teaspoons Coriander (2g) (Dried)
  • 1 Red Pepper (160g)
  • 3 Tomatoes (255g)
  • 2 Cups Water (350ml)
  • 1 Stock Cube (Chicken or Fish) (7g) (Reduced salt)
  • 1 Pinch Ground Black Pepper (1g)
  • 1 Mugs Easy Cook Rice (300g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel the onions and garlic. Dice the onions and pepper and finely chop the garlic.
  2. Heat the oil in large pan. Fry the onion and garlic for 2 minutes and then add the pepper for a further 2 minutes.
  3. Chop the tomatoes into chunks. Disolve the stock cube in boiling water and add to pan with the tomatoes, curry powder and coriander.
  4. Bring to the boil and then simmer until the sauce begins to thicken. Meanwhile cook the rice as per the instructions on the packet.
  5. Add the prawns straight from freezer to the sauce and bring back to boil and simmer for a further 2 minutes.
  6. Serve curry on top of rice.

Nutritional Information


Per 100g
Per 515g serving (% ref. intake)

Energy Kcals
87.00
448.00 (22.00%)
Energy Kj
365.00
1880.00 (22.00%)
Protein
3.70g
19.10g
Total Fat
1.80g
9.30g (13.00%)
Saturated Fat
0.30g
1.50g (8.00%)
Carbohydrates
14.90g
76.70g
Total Sugars
1.60g
8.20g (9.00%)
NSP Fibre
0.50g
2.60g
Sodium
211.00g
1087.00g
Salt
0.50g
2.60g (43.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.