Prawn Masala Rice

Prawn Masala Rice is a flavorful Indian dish that combines succulent prawns with aromatic spices and fluffy rice, creating a perfect balance of taste and nutrition. This high-protein meal is not only satisfying but also quick and easy to prepare, making it ideal for a delicious lunch.

Ingredients

• Prawns (peeled and deveined) - 200 grams
• Basmati rice - 1 cup (200 grams)
• Onion (finely chopped) - 1 medium
• Tomato (finely chopped) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Green chili (slit) - 1
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Fresh coriander leaves (chopped) - 2 tablespoons
• Oil (vegetable or coconut) - 2 tablespoons
• Salt - to taste
• Water - 2 cups (500 ml)

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 20 minutes.
2. In a large pan, heat the oil over medium heat. Once hot, add the cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onions and sauté until they turn golden brown.
4. Stir in the ginger-garlic paste and green chili, cooking for another 1-2 minutes until fragrant.
5. Add the chopped tomatoes and cook until they soften, about 3-4 minutes.
6. Mix in the turmeric powder, red chili powder, coriander powder, and salt. Cook for another minute to allow the spices to bloom.
7. Add the prawns to the pan and stir well, cooking until they turn pink, about 3-4 minutes.
8. Drain the soaked rice and add it to the pan, followed by 2 cups of water and garam masala. Stir gently to combine.
9. Bring the mixture to a boil, then reduce the heat to low, cover the pan, and let it simmer for 15 minutes or until the rice is cooked and water is absorbed.
10. Once cooked, fluff the rice with a fork, garnish with fresh coriander leaves, and serve hot.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 150 mg
• Total Fat: 12 g
• Saturated Fat: 3 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Contains essential omega-3 fatty acids from prawns, beneficial for heart health.

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