Yogurt prawn curry

The longer the ingredients list in a tub of yogurt, the more calories there are - and the less nutrition. Yogurt should only contain two ingredients: live cultures and milk (whole, low-fat or skim). Plain yogurt is best as it has no added sugar and other stabilisers.

Use plain yogurt instead of milk, buttermilk or sour cream when making muffins, pancakes or waffles. It helps keep the food moist while giving it a tender crumb.

The high acidity in yogurt helps to tenderise meat, especially chicken and lamb.

Cut fat and calories by using yogurt in place of mayonnaise or sour cream in salad dressings, potato salad and toppings.


Yogurt - Part 1.

A comforting bowl of spice.

Ingredients (serves 4):
2 tbsp oil
2 big onions, chopped
1 clove garlic, chopped
2 sticks cinnamon
2 star anise
5 cardamom
1 red capsicum, sliced
3 tbsp fish curry powder
300g prawns, de-veined but leave the shell on
3 potatoes, cubed and parboiled
1 carrot, cubed and parboiled
3 cups water
3 tbsp plain yogurt
1 tsp raw cane sugar
1/2 tsp salt
1/2 tsp pepper
Coriander leaves, to garnish

Method:
1. Heat the oil and saute the onions, garlic, cinnamon, star anise, cardamom and red capsicum until fragrant. Add the fish curry powder and saute for another 5 minutes.
2. Add the prawns and fry for 5 minutes before adding the parboiled potatoes and carrots.
3. Stir in the water and simmer for 15 minutes on medium heat until the liquid is reduced to half.
4. Add the yogurt, cane sugar, salt and pepper and cook for another 2 minutes.
5. Garnish with coriander leaves.

Tips:
Once you've added the yogurt, don't cook the curry on high heat as it could cause curdling.

Recipe source: Simply Her magazine (Feb 2008)