Prawn jalfrezi
Satisfy a curry craving the healthy way with this Indian prawn dish - blitz the onions and spices into an authentic, thick, yet low-fat sauce
Method
Heat the oil in a non-stick pan and fry the onions, ginger and garlic for 8-10 mins, stirring frequently, until softened and starting to colour. Add the spices and chilli flakes, stir briefly, then pour in the tomatoes with half a can of water and the honey. Blitz everything in the pan with a hand blender until almost smooth (or use a food processor). Stir in the pepper and coriander stalks, cover the pan and leave to simmer for 10 mins. (The mixture will be very thick and splutter a little, so stir frequently.)
Stir in the prawns and scatter over the coriander leaves. Heat the rice following pack instructions. Serve both with a minty yogurt or chutney, if you like.