Ingredients

• Low-fat cooking spray
• 1 teaspoon black mustard seeds
• 1 x 400g tin chopped tomatoes
• 500g (1lb 2ozs) raw tiger prawns, peeled (or king prawns)
• 100g (31/2 ozs) low-fat natural yoghurt
• 250g of Basmati rice
• small bunch of coriander
• salt and freshly ground black pepper
• For the curry paste:
• 1 onion, peeled and diced
• 4 cloves garlic, peeled
• 2 red chillies, de-seeded
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon garam masala
• 1 teaspoon chilli powder
• 1/2 teaspoon ground tumeric