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Prawn Karahi

Prawn Karahi MicrowaveableGluten FreeChilli Level 1Other Recipes Under 400 Calories

A light and fragrant curry of Tiger Prawns with blended spices, coriander and spinach.

£5.00 Serves 1 (310g)
£10.00 Serves 2 (620g)

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Tell Me More

  • This is a lighter option – just 223 calories - as it doesn’t contain any milk or cream
  • The prawns are BAP certified, so are from welfare-assured farms, produced responsibly both environmentally and socially

What Is Bhunaring?

  • 'Bhunaring' is what we do at COOK for the first stage in making all of our tasty Indian curries.
  • We begin by shallow frying chopped garlic until golden brown, giving it a lovely nutty flavour. Then we add diced or sliced onions, season and cook until soft.
  • In go the ground spices (depending on the curry) and chopped tomatoes, which stop the dry spices sticking to the pan. We cook on a low-to-medium heat for 45-60 minutes until the base has thickened considerably and the oil has come to the top. Bhunaring complete!
  • We then build on this base and the sauce takes on its own personality for each of the different curries.

Nutrition

Typical Values Per 100g Per Portion
Energy (kJ)299 927
Energy (cal)72 223
Protein (g)5.3 16.4
Carbohydrate (g)4.3 13.3
of which: sugars (g)3.8 11.8
Fat (g)3.3 10.2
of which are saturates (g)0.5 1.6
Fibre (g)1.6 5
Sodium (g)0.5 1.6
Salt (g)1.25 4

Please Note: The details above are correct as of 28 September 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Ingredients

AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.

We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract). If you’d like to find out more about our ingredients, click here

Tiger Prawns (36%) [Crustaceans], Onions, Tomato, Rapeseed Oil, Tomato Puree, Spinach (3%), Garlic, Natural Yoghurt [Milk], Coriander Leaves, Salt, Ginger Puree, Cinnamon Stick, Garam Masala, Ground Coriander, Madras Powder [Mustard], Sugar, Ground Cumin, Turmeric, Chilli Powder, Cardamom, Bay Leaf, Cloves.

Ginger Puree contains: Ginger Puree, Acidity Regulator: Citric Acid.

Please Note: The details above are correct as of 28 September 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Cooking Instructions

At our kitchen, we prepare food by hand using the same ingredients and techniques you would at home. We then freeze our meals at -35°C so it tastes freshly made when you cook it at home (no nasty additives or preservatives required). Most of our food can be heated from frozen (sometimes in minutes in your microwave). Check the instructions below.

These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.

serves 1

Oven:

Pre-heat oven. Pierce film and cook in the centre of the oven.

Oven Settings

Fan 160°C, Electric 180°C, Gas Mark 4.
35-40 mins
Allow to stand for 2 mins. Ensure the food is piping hot and the prawns should be pink in colour.

Microwave:

Remove sleeve, pierce film. Place on a microwaveable plate. Cook on full power.
850W
3 mins > stir & re-cover > 3 mins
Allow to stand for 2 mins. Ensure the food is piping hot and the prawns should be pink in colour.

Defrost Instructions:

This product is best coked from frozen, should this product defrost keep refridgerated and eat within 48 hours. Follow the oven guidelines but cook for 20-25 mins.

Extra Warnings:

Steam may be released when removing film lid. Although every care has been taken to remove all pieces of shell, some may remain.

serves 2

Oven:

Pre-heat oven. Pierce film and cook in the centre of the oven.

Oven Settings

Fan 160°C, Electric 180°C, Gas Mark 4.
40-45 mins
Allow to stand for 2 mins. Ensure the food is piping hot and the prawns should be pink in colour.

Microwave:

Remove sleeve, pierce film . Place on a microwaveable plate. Cook on full power.
850W
7 mins > stir & re-cover > 6 mins
Allow to stand for 2 mins. Ensure the food is piping hot and the prawns should be pink in colour.

Defrost Instructions:

This product is best cooked from frozen, should this product defrost keep refrigerated and eat within 48 hours. Follow the oven guidelines but cook for 25-30 mins.

Extra Warnings:

Steam may be released when removing film lid. Although every care has been taken to remove all pieces of shell, some may remain.

Please Note: The details above are correct as of 28 September 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Allergens

Milk, Crustaceans, Mustard

This product has been made in a kitchen that uses nut ingredients

Please Note: The details above are correct as of 28 September 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

 

"Brilliant prawn karahi from @theCOOKkitchen tonight, too tired to sort food and that totally hit the spot"

Sian via Twitter

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