A lower-calorie way to make Garlic Prawns
Garlic Prawns — with tomatoes, spinach and a light garlic sauce
Dry-seared prawns meet reduced tomato, garlic and yogurt rather than a butter-heavy cream sauce, about 425 calories per serving.
Dry the main ingredient thoroughly, cook wet and firm components separately, and use high heat only after the interior texture is under control. The finished garlic prawns has clear browning and distinct textures with no greasy or watery layer.
What changes—and what stays
From with butter, cream and white rice often 650–850 kcal to 425 calories
Build sauce from reduced tomato and yogurt with only measured oil. Prawn browning, abundant garlic, lemon, chilli, parsley and reduced tomato create intensity.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Build sauce from reduced tomato and yogurt with only measured oil | Prawn browning, abundant garlic, lemon, chilli, parsley and reduced tomato create intensity. |
How the flavor stays
Prawn browning, abundant garlic, lemon, chilli, parsley and reduced tomato create intensity.
A cost rule that survives inflation
Tomato, spinach and brown rice make 1 kilogram of prawns serve six.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 1 kgpeeled prawns
- 480 gbrown rice, dry
- 900 gtomatoes
- 600 gspinach
- 60 ggarlic
- 300 gplain yogurt
- 18 golive oil
- 3lemons
- 40 gparsley
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Dry prawns completely
Blot equal prawns and season immediately before cooking.
Look for: Surfaces are matte with no bowl liquid.
Step 2 · follow the visible cue
Sear in two batches
Brown quickly and remove before centers overcook.
Look for: Edges are golden and centers barely opaque.
Step 3 · follow the visible cue
Reduce the garlic tomato base
Cook garlic briefly, add tomato and reduce until thick.
Look for: Sauce leaves a lasting spoon trail.
Step 4 · follow the visible cue
Finish away from fierce heat
Return prawns and spinach, then temper in yogurt and lemon.
Look for: Sauce is smooth and prawns remain tender.
Calories at the same serving size
191 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Garlic Prawns within two hours and refrigerate sealed for up to three days. Reheat only what is needed.
Cool Garlic Prawns within two hours and refrigerate sealed for up to three days. Reheat only what is needed.
Frequently asked questions
Can Garlic Prawns be prepared a day ahead?
Yes. Keep crisp, fresh and starchy components separate until serving. Cool Garlic Prawns within two hours and refrigerate sealed for up to three days. Reheat only what is needed.
What does the calorie figure for Garlic Prawns include?
It covers one stated serving from the listed quantities only; extra sides are not included. Build sauce from reduced tomato and yogurt with only measured oil.
- peeled prawns1 kg
- brown rice, dry480 g
- tomatoes900 g
- spinach600 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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