South o' the Border Prawn Masala

Health score
8%
South o' the Border Prawn Masala
70 min.
6
266kcal

Suggestions

Ingredients

  •  ancho chile dried stemmed
  • 14 ounce canned tomatoes peeled drained canned
  •  arbol chile dried stemmed
  • tablespoon optional: dill fresh chopped
  • inch ginger fresh minced peeled
  • 0.5 teaspoon garam masala 
  • cloves garlic thinly sliced
  • 0.8 teaspoon ground turmeric 
  • 0.3 cup heavy cream 
  • small jalapeño seeded finely chopped
  • servings naan bread for serving
  • tablespoons olive oil 
  • pound head-on prawns shelled deveined
  • large onion diced red

Equipment

  • frying pan
  • pot

Directions

  1. Remove the prawn heads. In a medium saucepot, bring the prawn heads, shells and 5 cups of water to a boil. Reduce the heat and simmer 20 minutes.
  2. Meanwhile, heat the oil in a large skillet over medium heat until shimmering.
  3. Add the onions, garlic, ginger, and jalapeno, and cook, stirring occasionally, until golden brown, about 8 to 10 minutes.
  4. While the vegetables cook, break the arbol chiles and ancho chile into pieces (remove the seeds, if you prefer less heat and spice), then grind in a spice grinder to a fine powder. Set aside.
  5. Crush the tomatoes with your hands.
  6. Add the turmeric, garam masala, and 2 teaspoons of the ground chile powder to the skillet. Reserve the remaining chile powder for another use.
  7. Saute the mixture for 30 seconds, then add the crushed tomatoes and 1/4 cup of the reserved tomato juice. Cook the mixture, stirring, until thickened and most of liquid is cooked out.
  8. Strain the prawn shells from the water and discard the shells. The water is now a prawn stock.
  9. Add 2 cups of the prawn stock to the tomato mixture and bring the mixture to a simmer. The remaining prawn stock can be cooled and frozen for future use. Simmer the tomato mixture, uncovered, for 10 minutes.
  10. Add the prawns to the skillet and cook, stirring gently, until just cooked through, about 4 minutes. Reduce the heat to low, then add the heavy cream and fresh dill.
  11. Let the mixture simmer, for 2 minutes more, stirring gently. Season with salt, and pepper, to taste.
  12. Serve the masala with warm naan.

Nutrition Facts

Calories266kcal
Protein28.29%
Fat38.63%
Carbs33.08%

Properties

Glycemic Index
20.67
Glycemic Load
0.63
Inflammation Score
-10
Nutrition Score
7.7391303985015%

Flavonoids

Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
0.95mg
Kaempferol
0.13mg
Myricetin
0.04mg
Quercetin
3.91mg

Nutrients percent of daily need

Calories:265.79kcal
13.29%
Fat:11.52g
17.73%
Saturated Fat:3.57g
22.3%
Carbohydrates:22.2g
7.4%
Net Carbohydrates:19.46g
7.08%
Sugar:4.67g
5.18%
Cholesterol:135.4mg
45.13%
Sodium:311.47mg
13.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.99g
37.97%
Vitamin A:1765.9IU
35.32%
Phosphorus:187.17mg
18.72%
Copper:0.33mg
16.44%
Fiber:2.75g
10.98%
Potassium:373.47mg
10.67%
Vitamin K:10.19µg
9.71%
Magnesium:36.14mg
9.03%
Calcium:86.26mg
8.63%
Vitamin C:6.87mg
8.33%
Manganese:0.16mg
7.84%
Zinc:1.17mg
7.81%
Vitamin E:1.05mg
7.01%
Vitamin B2:0.1mg
5.94%
Vitamin B6:0.12mg
5.76%
Iron:0.98mg
5.47%
Vitamin B3:0.61mg
3.07%
Folate:7.96µg
1.99%
Vitamin B1:0.02mg
1.39%
Selenium:0.91µg
1.3%
Vitamin B5:0.13mg
1.27%
Vitamin D:0.16µg
1.06%