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The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

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The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

The Fast Diet, Meal Planning Monday and

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Recipe

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

I am back on my Monday Meal Plans……things all went awry in December and over the Festive period, but I have decided to more disciplined, as much as I can be disciplined, and attempt to plan ahead. My weekly meal plans are made easier by the fast that I am still following the 5:2 Diet and have two so-called “Fast Days” a week; this means two days of eating a maximum of 500 calories (and 600 calories for men), and I have to say that I am finding it all rather easy, sorry to sound so smug! I have been so busy lately, what with Christmas and travelling, as well as writing and recipe developing OFF the blog, and it is easy to get distracted; plus, I have to admit to eating a packet of crumpets and two post-New Year buffet pork pies as my daily meals one day last week, so busy was I! So, it’s time to buckle down and be organised, and today I bring you my FIRST Meal Planning Monday post, as well as a LOVELY new recipe, Tiger Prawn Curry with Basmati Rice, a “Fake Away Take Away” meal with only 250 calories per  portion WITH rice! As I did last year, I am linking up with Mrs M’s Meal Planning Monday with my plan,  such a great idea to share meal plans, as well as pick up new ideas. The recipe for my rather lush Tiger Prawn Curry with Basmati Rice is at the bottom of this post and I am also sharing the  two-day meal plans for my fast days, so, if YOU are following the 5:2 Diet, also known as The Intermittent Diet and The Fast Diet, then hopefully my calorie counted days will help. That’s all for now, on to my plan and recipes, I hope all of my readers have a great week! Karen 

Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

Monday 14th January:

(Fast Day)

Breakfast: Cheese & Tomato Breakfast Omelette = 170 calories

Cheese & Tomato Breakfast Omelette (170 calories)

Lunch:  Roast Tomato & Garlic Soup (Hot version and minus ice cubes!) = 70 cals

Roast Tomato & Garlic Soup

Dinner: Tiger Prawn Curry with Basmati Rice = 250 cals

Tiger Prawn Curry with Basmati Rice

Pudding: Portion of sugar-free jelly = 8 cals

Total: 498 calories

Tuesday 15th:

Leftovers of “Sunday Lunch” Chicken, Sausage and Vegetable Hotpot

Five-A-Day Family Supper Recipe: "Sunday Lunch" Chicken, Sausage and Vegetable Hotpot

Wednesday 16th:

(Fast Day)

Breakfast: Blueberry & Oat Pancakes with Cinnamon = 190 cals

5:2 Diet Fast Day: Pancakes for Breakfast - Blueberry & Oat Pancakes with Cinnamon Recipe

Lunch: Low Calorie Highland Stew Recipe without sausage = 125 cals

Low Calorie Highland Stew (5:2 Diet)

Tea: Vegetarian Red Pepper, Lentil and Cheese Pâté (Spread) with 2 crispbreads = 180 cals

Red Pepper, Lentil and Cheese Pâté (Spread)

Total: 495 calories

Thursday 17th:

Oven Baked Chicken and Aubergine (Egg Plant) Parmigiana

Oven Baked Chicken and Aubergine Parmigiana

Friday 18th:

Fish on Friday: Creamy Salmon and Orange Pasta with Mixed Herbs

Creamy Salmon and Orange Pasta with Mixed Herbs

OR a new salmon recipe, not sure yet, but it will be salmon!

Weekend: 

Bread making

Cake making

Sunday Lunch:  Slow Cooked Brisket of Beef  with a Medley of Root Vegetables

 

 Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

Tiger Prawn Curry with Basmati Rice: The Fast Diet - 5:2

Tiger Prawn Curry with Basmati Rice

Please note that this recipe serves FOUR people, so the calories are per PORTION! 

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Print recipe
Tiger Prawn Curry with Basmati Rice (5:2 Diet)
Serves 4
Prep time 15 minutes
Cook time 30 minutes
Total time 45 minutes
Allergy Shellfish
Meal type Lunch, Main Dish
Misc Gourmet, Serve Hot
Occasion Birthday Party, Casual Party, Formal Party, Halloween
Region Indian
By author Karen S Burns-Booth
An authentic "Fake Away" Prawn Curry "Take Away", but this curry is notched up an extra level as it is made with Tiger Prawns and a delicious home-made curry sauce paste. The curry by itself is only 155 calories, and with a 60g (2 oz) serving of Basmati rice, it is still a very low 250 calories. (60g of rice is 95 calories.) You can make this for a 5:2 Diet Fast Day or serve it as part of a Curry Night and no one will suspect that it is "diet" food and low in calories! If tiger prawns are unavailable, use cooked King prawns, and adjust the cooking time by 2 to 3 minutes.

Ingredients

  • low-fat cooking spray
  • 1 teaspoon black mustard seeds
  • 1 x 400g tin chopped tomatoes
  • 500g (1lb 2ozs) raw tiger prawns, peeled (or king prawns)
  • 100g (31/2 ozs) low-fat natural yoghurt
  • small bunch of coriander
  • salt and freshly ground black pepper

Curry Paste

  • 1 onion, peeled and diced
  • 4 cloves garlic, peeled
  • 2 red chillies, de-seeded
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon garam masala
  • 1 teaspoon chilli powder
  • 1/2 teaspoon ground tumeric

Curry Sauce

  • 1/2 teaspoon salt
  • juice of a lemon

Note

An authentic "Fake Away" Prawn Curry "Take Away", but this curry is notched up an extra level as it is made with Tiger Prawns and a delicious home-made curry sauce paste. The curry by itself is only 155 calories, and with a 60g (2 oz) serving of Basmati rice, it is still a very low 250 calories. (60g of rice is 95 calories.) You can make this for a 5:2 Diet Fast Day or serve it as part of a Curry Night and no one will suspect that it is "diet" food and low in calories! If tiger prawns are unavailable, use cooked King prawns, and adjust the cooking time by 2 to 3 minutes.

Directions

Step 1 Make the curry paste by placing all the ingredients in a food processor with 1 to 2 tablespoons of water and blending until smooth.
Step 2 Heat a large wok or frying pan and the spray with low-fat cooking spray; add the mustard seeds and fry until they pop and release their aroma. Then add the curry sauce paste and fry for a further 3 to 4 minutes before adding 250 mls (9 fl oz) of water.
Step 3 Stir in the tinned chopped tomatoes and cook for a further 5 minutes. Then add the prawns and simmer gently for 4 or 5 minutes, or until they are firm and pink in colour.
Step 4 Check and adjust the seasoning if needed and then add the yoghurt and chopped coriander, gently stirring it in whilst the pan is off the heat.
Step 5 Serve immediately with steamed (or boiled) Basmati rice; a 60g serving is 95 calories. An average naan bread is about 350 calories and a mini Weight Watchers naan bread is between 98 and 107 calories, depending on flavour.
Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

Tiger Prawn Curry with Basmati Rice (5:2 Diet)

As this recipe has Coriander in it, I am entering it into the Herbs on Saturday challenge, run by me. and guest hosted by Vanesther at Bangers and Mash this month. 

Herbs on Saturday

I am also entering this into Javelin Warrior’s Made with Love Monday – as this curry was made with love! 

JWsMadeWLuvMondays

What is your favourite curry?

Do you make your own spice mix?

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Comments

  4. Rachel K @MarmadukeS says

    I adore your prawn curry – just proves that eating healthily and well doesn’t have to be horribly fattening. Your photos are absolutely mouth-watering – I can almost imagine I’m on a beach in the Indian Ocean (well a girl can dream!)

    And of course I make my own spice mixes, Karen! How could you ask! But seriously, I find it much easier to make my own – it’s tastier and cheaper and probably healthier (because none of those nasty extras you get in ready-meals – salt and sugar!)

    Reply

    • Karen Booth says

      Thanks Rachel! I know what you mean about homemade curry spices and pastes, and this one has no oil to bind it, hence the low calorie count, but not low on taste though!

      Oh to be in the Indian Ocean now, snow snow go away! Karen

      Reply

  6. kellie@foodtoglow says

    This sounds an incredibly delicious and filling way to ‘spend’ 250 calories 😀 I will bookmark this for when I am just cooking for myself. And, yes I do make a wide variety of dry and wet spice mixes, stashing the latter in ice cube trays for use whenever. So handy and with just what I want in them, not a company’s idea of what’s good.

    Reply

    • Karen Booth says

      The ice cube trick is a good one isn’t it Kellie? I use them for herbs, flowers, stock, gravy and all sorts! You could also serve this curry with noodles too……or just by itself with a small Naan bread, as I did on a non-fast day as you can see in the photos! Karen

      Reply

  7. Javelin Warrior says

    Karen, this curry sounds amazing and I love the color! I’ve been out apartment hunting for an upcoming move all day and this would be the perfect dish to come home to for warming the soul… Love the use of garam masala – recently become addicted to the warmth of the spice… Thanks so much for sharing with Made with Love Mondays and welcome to the series!

    Reply

  9. Dominic says

    mmmm… packed with flavour and still low in calories… just what the doctor ordered for this snowy weather (and such a shock from the Californian sunshine!!)… I need something like this tonight and will be expecting you to drive over to the cottage, make this… oh and start a fire for me to warm the house up… that ok?

    Reply

  11. Mrs M says

    Love this post as I am also doing the 5:2 diet (well when I am healthy again). The curry looks fab. Thanks for linking up with #mealplanningmonday.

    Reply

  12. Louisa says

    Oh this is sooo bookmarked! Looks totally divine and so few calories. Trying to shed a few pounds myself though I’m not following the 5:2 diet, just a general cut down. Thanks!

    Reply

      • Kathy Shuttleworth says

        Hi, I’ve been doing this diet since the TV documentary was shown last year and just today found your site. Some great ideas and leapt on this as a definite for next week ……… however ………. are you sure 500g tiger prawns in curry adds up to 155 cals ? just wondered if the weight was a typo

        Reply

        • Karen Booth says

          It is PER portion and the recipe is for 4 people, so only 140g per portion! On the recipe you will see how many people the recipe serves, and this one makes enough for 4 people! Karen

          Reply

  14. Cherry Tyer says

    This looks delicious!! I have just discovered your blog from the Sarah Raven site, it all sounds great and I will look forward to reading more. I am not doing the 5:2 but generally trying to cut down so these recipes are terrific for that. Like some of the others, I wish I was in India now too (deep snow all round us here, thank god for the wood burning stove) but we have a young puppy and she is too young to leave for the moment – Molly, an orange roan cocker spaniel, madcap and busy growing every day! Love all this = Happy New Year!

    Reply

    • Karen Booth says

      Thanks for your lovely comments Cherry! I know what you mean about the snow! I have a lovely low calorie Asian steamed cod parcels recipes to post tomorrow! Karen Happy New Year to you too!

      Reply

  15. Mrs M A Hockley says

    Hi Karen,

    I have been reading about the 5:2 diet (and saw the documentary) and have just recently come across your website. I am definitely interested in trying the diet although am a bit scared that I will be too hungry on the fast days. I am on steroid medication and you know what steroids do to your appetite and your weight! Have read lots of comments on the 5.2 diet and one thing nobody seems to mention – has anyone been on the diet and found it doesn’t work? Will give it a go when I have gathered a few more of your lovely looking recipes. Love Margaret

    Reply

  17. Janet says

    Made this for my 5:2 dinner tonight. It’s absolutely delicious. Loved it and half in the freezer for another day. Perfect own this snowy day.

    Reply

  18. Carolin says

    I never heard about the 5:2 diet before, but your recipes inspire me to try it out because they look way too good to be diet food – I also just had a baby so I’m due a diet asap 🙂

    Reply

  20. Lisa Williams says

    For some reason I would never of thought of a fish curry but tis looks beautiful thank you so much for the inspiration 🙂

    Reply

  21. Melanie Willoughby says

    Hi Karen – I live in Portugal & regularly look at your wonderful web site, it is set on my favorites on my iPad!

    Have made this scrummy prawn curry for my husband & I, we love it. And I did e.mail you to say so and felt I had to again.

    Last Thursday, when it was my turn to cook for Ladies Language Dinner (Filipa is our Portuguese teacher, Jeanette from Germany and Carol from New York & me from UK meet once a month for dinner and to speak Portuguese, as much as possible!) so I decided as it was a 5:2 day for me, I would cook the curry.

    Imagine how chuffed I was when all the girls loved it and had no idea it was part of my healthy eating option. So another resounding hit for the sensible but oh so interesting 5:2 choices.

    And once again a big thank you to you for your inspiration.

    I have signed up for the Porto Half Marathon on 15/9, so about 125 days to get fit! Before then there is a 3 week trip to USA, which I know will be an eating challenge. Feel now though I have more tools to help me have treats but not go too mad. We say here, vamos ver, which means we shall see!

    Have a goodly weekend and I look forward to the next 5:2 recipe.

    Reply

    • Karen S says

      Thanks so much for leaving this wonderful comment Melanie, you have made my day, and I am thrilled that my curry still continues to delight! Good luck with the marathon and there are some more 5:2 recipes coming soon, when I get back home after my holiday! Karen

      Reply

  22. Laura says

    Just made this curry, and its smelling great! I think my family are going to love this tonight.

    Reply

  23. Francesca Harrod says

    Love a good meal plan, and one that gives me a bit of inspiration for my favourite freezer staple – tiger prawns!!

    Reply

  24. Weezie says

    I’m not sure how the Tiger Prawn Curry with Basmati Rice = 250 cals when a half cup of basmati rice has 338 calories and 74g carbs. This would go well with quinoa (a half cup of quinoa has 112 calories and 19g carbs) or just without any carbs, maybe just a dollop of plain, fat-free yogurt.

    Reply

  25. Ellen Booth says

    Hi there,

    Have just started on the 5:2 Fast Diet and was looking to make this next week as it looks delicious. Just wondering as it serves 4 roughly how many grams each portion should be or is it easy enough to divide the quantity in half if only making for 2 people?

    Any help would be great
    Thanks
    Ellen 🙂

    Reply

    • Karen says

      Hi Ellen! I never weigh my finished meal, I simply spoon it into bowls to get my portion sizes right, and yes, you CAN halve the ingredients for two people too. Good luck with the diet and just ask if you need any help, Karen

      Reply

  26. Katharine says

    Fresh tiger prawns were on special at my local fish monger yesterday (I’m in Australia) so I decided to make your curry. Absolutely lovely! I live on my own and made half the sauce recipe … 1/4 for last night’s prawns and the rest in the fridge for tomorrow night when I think I will add either chicken or fish. I didn’t have any coriander so used a lot of Italian parsley which is growing almost wild in my garden at the moment. The only problem that I had was with the yoghurt – it split and didn’t look nice but tasted lovely anyway. Any clues as to why that would happen?

    Reply

    • Karen says

      Thanks so much for your lovely comments and I am delighted that you enjoyed this curry! Low-fat yoghurt will split unfortunately, as it is not stable at high heat – so maybe add it JUST before the end of cooking and see how that works out! 🙂 Karen

      Reply

  27. Ems says

    I love these 5:2 recipes. I have failed before at 5:2 due to dreading eating rubbish food, and feeling thoroughly fed up with the same low cal meals. I can honestly say that im (almost) looking forward to my 500 day tomorrow as going to try another of your fab 5:2 recipes, makes my whole 5:2 experience better, thank you!

    Reply

    • Karen says

      Thanks so much Ems! I love my fast days now as I love all the new recipes I am creating and it has become a bit of a challenge to come up with new and exciting ideas! Karen

      Reply

      • Susan says

        Came across this recipe a couple of weeks ago have now had it 4 times on 5:2 days- made the full quantity of sauce the. Froze half before adding prawns , froze perfectly. This is a great meal, happy to eat it even on non-fast days

        Reply

  28. Jess Hedley says

    Made the curry last night for one of my fast day dinners. Cannot recommend it highly enough! Curry was so good, nice and spicy too! Doesn’t feel like a ‘fast meal’, plenty of prawns and very filling. Fabulous recipe, thanks very much! X

    Reply

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