@nehalkarkera: 280 cal | 30g protein per serving Ever heard of a paneer based prawn curry? 😛 This is what I make when I want a creamy curry except with no cream and more protein. Perfectly cooked prawns finished with a flavourful blended paneer velvety gravy. All the richness, none of the heaviness — and 30g of protein per bowl. Save this one. Creamy Spicy Paneer Prawn Curry Per serving (makes 2): Cal: ~280 | Protein: ~30g | Carbs: ~10g | Fat: ~13g | Fibre: ~2g Ingredients: • 200g prawns, cleaned and deveined • 1.5 tbsp mustard oil or ghee (half for gravy, half for tadka) • 6–8 garlic cloves, finely chopped • 1 medium onion, finely chopped • 1 tsp turmeric powder (+ a pinch for tadka) • 1 tsp red chilli powder (+ 1 tsp for tadka) • 1 tsp black pepper powder • 1 tsp garam masala • ½ tsp chilli flakes • 1 tbsp tomato paste (or 2 tbsp tomato puree) • Salt, to taste • ½ cup water or no-salt chicken stock • 100g low-fat paneer, blended smooth with 50ml water • Fresh coriander leaves, chopped • To serve: rice or roti, sliced onion, green chilli, lemon wedge Method: 1. Heat half the mustard oil in a pan till it lightly smokes, then lower the flame. 2. Add the chopped garlic and onion. Sauté till soft and golden. 3. Tip in the prawns and cook for a minute, just till they start turning pink. 4. Add turmeric, chilli powder, pepper, garam masala, chilli flakes, and salt. Mix well. 5. Stir in the tomato paste and cook for 2 minutes. 6. Pour in the water or stock and simmer for 3–4 minutes. 7. Add the blended paneer and stir gently. Simmer for 2 minutes till the gravy turns creamy. 8. For the tadka: heat remaining mustard oil in a small pan till smoking. Take off the flame, add a pinch each of turmeric and chilli powder, and pour straight over the curry. 9. Finish with chopped coriander. 10. Serve hot with rice or roti, sliced onion, green chilli, and a wedge of lemon. . high protein prawn curry, high protein recipe, creamy prawn curry without cream, low calorie prawn curry, paneer prawn curry, Indian prawn recipe, healthy seafood curry #creamyprawncurry #prawncurry #highproteinrecipe#highproteinrecipe #keralafoodiee

Chef Nehal karkera

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Sunday 14 June 2026 18:00:00 GMT