Indian spiced prawns and basmati rice parcels
6
Points®
Total time: 50 min • Prep: 15 min • Cook: 35 min • Serves: 4 • Difficulty: Easy
Rice, prawns and plenty of vegies- this is a next-level ‘one-pot wonder’ kind of dish!
Ingredients
Mustard seeds
1 tsp
Ground cumin
1 tsp
Ground coriander
1 tsp
Ground turmeric
½ tsp
Garam masala
½ tsp
Dried bay leaf
12 whole, (fresh curry leaves)
Fresh ginger
2 tsp, finely grated
Basmati rice
1 cup(s), (200g)
Butternut pumpkin
500 g, cut into 3cm pieces
Canned chickpeas, rinsed and drained
240 g, (1 x 400g can, drained)
Vegetable stock
1 cup(s), (250ml) salt-reduced
Raw peeled prawns
528 g, (buy 24 medium prawns) peeled, tails intact
99% fat-free, plain Greek yoghurt, unsweetened
½ cup(s), (120g) to serve
Instructions
1
Preheat oven to 200°C. Heat a small frying pan over medium heat. Cook the mustard seeds, cumin, coriander, turmeric and garam masala, tossing, for 1 minute or until fragrant.
2
Combine the spices, curry leaves, ginger, rice, pumpkin and chickpeas in a large bowl. Season with salt and pepper. Add half the vegetable stock and stir to combine.
3
Cut four 40cm-square pieces of foil and baking paper. Place the foil on a clean surface. Top with the baking paper. Spoon the rice mixture evenly among the squares. Drizzle with the remaining stock. Arrange the prawns over the rice mixture.
4
Fold the foil and paper in half to enclose the filling. Fold the edges over to seal the parcels. Place on 2 baking trays.
5
Bake, swapping the trays halfway through cooking, for 30 minutes or until the pumpkin and rice are tender. Set aside for 5 minutes to cool slightly. Place on serving plates. Open parcels and spoon yoghurt on top to serve.
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