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Pasanda Style Spiced Prawn Pilaf
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Pasanda Style Spiced Prawn Pilaf

Pasanda Style Spiced Prawn Pilaf

with Carrot, Garlicky Green Beans and Coriander Dressing

This delicious Pasanda Style Spiced Prawn Pilaf has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
WeightWatchers
Spicy
Under 600 calories
Allergens:
Celery
Crustaceans
Milk

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time30 minutes
Cooking time15 minutes
DifficultyMedium

Ingredients

serving amount

1

Red Onion

1

Garlic Clove

1

Pasanda Style Seasoning

150

Basmati Rice

10

Vegetable Stock Paste

(Contains Celery)

80

Green Beans

1

Carrot

½

Lime

1

Coriander

150

King Prawns

(Contains Crustaceans)

75

Low Fat Natural Yoghurt

(Contains Milk)

Not included in your delivery

1

Olive Oil for the Dressing

300

Water for the Rice

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Nutritional information

Energy (kcal)439 kcal
Energy (kJ)1839 kJ
Fat7 g
of which saturates1 g
Carbohydrate74 g
of which sugars9 g
Protein22 g
Salt2 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Chopping Board
Medium Saucepan
Knife
Lid
Bowl
Zester
Grater
Grill Pan

Instructions

Soften the Onions
1

Halve, peel and thinly slice the red onion. Peel and grate the garlic (or use a garlic press). Heat a drizzle of oil in a medium saucepan (with a tight-fitting lid) on medium-high heat. Once the oil is hot, add the onion and cook until softened, 5-6 mins, stirring occasionally. Stir in the pasanda style seasoning (add less if you don't like heat) and half the garlic, then cook for 1 min.

Cook the Rice
2

Stir the rice, veg stock paste and cold water for the rice (see ingredients for amount) into the onion pan. Cover with the lid and bring to the boil. Once boiling, turn the heat down to its lowest setting. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

Get Prepped
3

While the rice cooks, trim the green beans and chop into thirds. Trim the carrot, then coarsely grate (no need to peel). Zest and halve the lime. Roughly chop the coriander (stalks and all), then pop into a small bowl with a squeeze of lime juice and the olive oil for the dressing (see ingredients for amount). Season with salt and pepper, then mix together. Taste and add more salt, pepper or lime juice if needed. Set aside your coriander dressing for later.

Fry the Beans
4

When the rice has 10 mins left to cook, heat a drizzle of oil in a large frying pan on medium-high heat. Once the oil is hot, add the green beans and season with salt and pepper. Stir-fry until starting to char, 3-4 mins.

Add the Prawns
5

Add the prawns to the beans and stir-fry for 2-3 mins, then stir in the garlic and cook for 1 min more. Once cooked, remove from the heat. IMPORTANT: Wash your hands and equipment after handling raw prawns. The prawns are cooked when pink on the outside and opaque in the middle.

Combine and Serve
6

Once the rice is cooked, fluff it up with a fork and stir through the grated carrot. Add the rice and lime zest to the prawn pan and stir together until combined. Taste and add salt and pepper if needed. Spoon the spicy prawn pilaf into bowls, then spoon over the coriander dressing and a dollop of yoghurt. Cut the remaining lime into wedges and serve alongside for squeezing over. Enjoy!