Indian · Authentic-ish Indian
Prawn Curry
315 kcal a serving, against 419 for the traditional version. That is 104 kcal off, or 25%, with 42.4g of protein. Serves 4. 30 minutes.
What the traditional version is
Fresh raw prawns simmered in a heavily reduced sauce of fried onions, garlic, ginger and green chillies, completely drowned in a full tin of coconut milk and spiked with tamarind paste and fresh curry leaves.
What changed, and what each change costs
400g of coconut milk down to 150g, and 30g of vegetable oil down to 10g
A whole tin of coconut milk drowns out the delicate prawns. Using a smaller amount of the full-fat stuff and diluting it with water gives you a much better balance. You can't just buy low-fat coconut milk, because that's usually just expensive water mixed with chemical stabilisers. Dilute the real thing yourself to keep the authentic taste. I rely on the strong aromatics to carry the flavour, rather than leaning entirely on fat.
What it costs you. The sauce is noticeably thinner. You end up with a fragrant broth that you'll want to soak up with some dry bread or rice. The version that's a thick, clingy gravy anymore is still out there and still better. You lose that heavy mouthfeel entirely, and you'll notice the difference if you expect a takeaway-style consistency.
500g of raw prawns up to 800g
Prawns are pure, lean muscle. Dropping the heavy coconut milk leaves room to pile in the seafood. You get a massive bowl of food that fills you up properly. I always want more meat in a curry, so I just add it. When you reduce the fat in a sauce, you need a substantial element to chew on so you don't feel shortchanged.
What it costs you. Raw prawns are incredibly expensive. You've got to accept that you'll definitely feel this one at the till, but your dinner will be entirely focused on the seafood rather than the liquid. I think paying for quality protein is a fair trade.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 419 | 315 |
| Protein | 28.6g | 42.4g |
| Fat | 30.1g | 12.2g |
| Saturated fat | 20.1g | 7.7g |
| Carbohydrate | 13g | 11.2g |
| Protein per 100 kcal | 6.8g | 13.5g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. crustaceans, milk, mustard.
The method is in the book
This is a brilliantly sharp, deeply aromatic dinner that respects the seafood. You get a massive pile of sweet prawns in a broth that punches hard with mustard seed and green chilli. I cut the heavy coconut fat right down, but by using the full-fat stuff in moderation, you keep that crucial authentic flavour without the sluggish aftermath. It is fast, sharp and properly filling. A massive win for a Tuesday night when you want proper food in a hurry.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback