Guilt-free King Prawn Saag

IMGP2769Since starting this blog, it's safe to say I've put on a pound or two. Nothing drastic, but I do have a propensity towards the more calorific dishes, and I'm not renowned for willpower or portion control. When trying to perfect recipes, it will probably come as no surprise to hear that I've generally eaten each dish twice in the week it featured. Anybody who knows me personally will know that I'm always weight-conscious. I yo-yo between impressive excess and remarkable restraint. I am a frequenter of fat clubs, and today's recipe is courtesy of one of them!

People often have the wrong idea of what they consider "diet food", believing it to be bland and unfulfilling. They may be surprised to find that this King Prawn Saag recipe from Weight Watchers won't disappoint on either flavour or heat.

If you're familiar with Weight Watchers' pro-points system, the entire recipe is only 5 (yes 5) points! If you're more of a Slimming World kind of person, this would be free on an Extra Easy day.

So crack on! This week it's guilt-free!


IMGP27571 chopped onion

1tsp garlic puree

1tsp ginger puree

1/2 tbsp hot curry powder

1tsp ground coriander

1/2 tsp hot chilli powder

400g can chopped tomatoes

200g raw King Prawns

100g baby spinach


black pepper

The recipe is supposed to serve two, but because of the high points value of rice or naan, I tended to forego accompaniments and just eat the entire recipe on its own. This is a great meal to get back on track if you're low on points for the rest of the week!


1. Heat a lidded non-stick frying pan, and spray with cooking spray.

2. Fry the onion for about 5 minutes, or until soft.

3. Add everything except the prawns and spinach to the pan. Stir through, and heat gently until simmering.


4. Cover with a tight-fitting lid and cook for 10 minutes.

5. Remove the lid from the pan, add the prawns and spinach.  Stir for 4-5 minutes, or until the prawns are bright pink and the spinach has wilted. It looks like tonnes of Spinach, but trust me it will wilt down!


6. Season with the salt & pepper, and serve.



Tidy Savings

Morrisons came in first this week at £8.29, but suffer the ignominy of our first ever disqualification, as they didn't have raw King Prawns on their website - cooked would do, but rules is rules!

Asda then take the medal for their 2nd place performance of £9.36. Sainsbury's were next at £9.97. Tesco brought up the rear with a very steep £11.07. It was the prawns that did the damage, with their price being almost £1 more expensive than Sainsbury's (though for a slightly larger pack) and well over £1 more than Asda.

When trying to keep down the cost of this recipe, it's worth keeping in mind that I've tried this a few times, and found that using cheaper (generally own-brand) chopped tomatoes, can lead to a final result that's a little thin and watery! It's worth paying very little more for a brand like Napolina.

Tidy Tweaks

I once accidentally doubled the ginger in this, and it really lifts the flavour of the prawns. It's a light, clean taste, but it is an acquired one, so I'd recommend trying the recipe as it is first.

I've made a veggie version of this in the past by using par-boiled potatoes instead of prawns. I suppose it would also be possible to use Quorn for vegetarians, or cooked Chicken or Pork if you fancied something a bit more meaty. I'm not sure it would work quite as well with Beef or Lamb.

Health-wise, there's not a lot more I could do to cut down fat or calorie content.

If you're not a big spinach fan you could still have a nice curry if you left it out... but it wouldn't be Saag any more! If you're feeding this to others who may not be keen on Spinach, why not try blitzing it down in a blender before mixing it in with the tomatoes? They may not notice ;-)


I can't take any credit what-so-ever for this particular recipe - it's 100% Weight Watchers (although I've used hot curry and chilli, where they use medium). I just wanted to share a recipe that I enjoy, and that's served me well in previous weight-loss exploits!