Masala Fennel Prawns

Fresh, juicy prawns, cooked simply in a fennel-spiced sauce, makes for a healthy lunch when served with rice and a chopped salad.

 

 

Serves: 2-3

 

Ingredients:

 

1 teaspoon light olive oil

12-15 fresh or dried curry leaves

2 large shallots, or 4 small, halved and finely sliced

2 teaspoons finely grated garlic

1 teaspoon finely grated fresh root ginger

1 tablespoon fennel seeds

1 tablespoon mild curry powder

5 large, ripe tomatoes, deseeded and chopped

750 g (1½ lb) raw tiger prawns, peeled and deveined

sea salt

coriander leaves, to garnish

Method:

1. Heat the oil in a large wok or nonstick frying pan and add the curry leaves. Stir-fry for 30 seconds and add the shallots. Stir and fry over a medium heat for 4-5 minutes, then add the garlic, ginger and fennel seeds.


2. Cook gently for 2-3 minutes, then add the curry powder and tomatoes. Turn the heat to high and stir-fry the mixture for 3-4 minutes.


3. Add the prawns and cook over a high heat for 6-7 minutes or until the prawns turn pink and are just cooked through. Add a little bit of tomato juice if needed. Remove from the heat, season and garnish with fresh coriander leaves.


4. Serve immediately with steamed rice.

Beef Kofta Curry

Small, spicy balls of minced beef cooked in a smooth, spicy sauce make a warming supper. Serve with Indian flatbreads and fresh Indian salad or salsa. Wrap the koftas and saladup in the bread for an informal meal.

Serves: 4

Ingredients:

625 g lean minced beef

1 tsp finely grated fresh root ginger

2 tsp fennel seeds

1 tsp ground cinnamon

1 tsp turmeric

2 tbsp mild curry powder

500 ml tomato passata

Salt and freshly ground black pepper

Low-fat yogurt and mint leaves to garnish

Method:

1. Place the mince and ginger in a large bowl. Roughly crush the fennel seeds in a mortar and pestle and add to the mixture with the cinnamon. Season and, using your hands, mix thoroughly. Form the mixture into small, walnut-sized balls and set aside.

2. Place the turmeric, curry powder and passata in a wide, nonstick saucepan and bring to the boil. Season, reduce the heat and carefully place the meatballs in the sauce. Cover and cook gently for 15-20 minutes, stirring and turning the meatballs around occasionally, until they are cooked through. Remove from the heat, drizzle with the low-fat yogurt and scatter with the mint leaves. Serve with chapattis or other flatbreads and salad.