Name: Lau Chingri
Cook time: 30 min
Total time: 30 min
Yield: 1 servings
Ingredients: 0 250g prawns, cleaned and deveined; 0 1 medium (sized bottle gourd (lau), peeled and diced); 0 1 large onion, finely chopped; 0 2 tomatoes, finely chopped; 0 2 (3 green chilies, slit); 1 tsp ginger-garlic paste; 0.5 tsp turmeric powder; 0.5 tsp cumin powder; 0.5 tsp coriander powder; 0.5 tsp red chili powder (adjust to your spice preference); 0 Salt to taste; 0 1 (2 tsp cooking oil); 0 Fresh coriander leaves for garnish

Instructions

Heat 1-2 teaspoons of oil in a non-stick pan. You can use a minimal amount of oil or opt for cooking spray to reduce the calorie content.
Add chopped onions and sauté until they become translucent.
Add ginger-garlic paste and sauté for another minute until the raw smell disappears.
Add turmeric, cumin powder, coriander powder, and red chili powder. Stir well for a couple of minutes.
Add the chopped tomatoes and cook until they soften and the oil starts to separate from the masala.
Add the diced bottle gourd (lau) and mix well. Add a little water and cover the pan. Let it cook until the bottle gourd becomes soft and tender.
Once the bottle gourd is soft, add the cleaned prawns and green chilies. Cook for a few minutes until the prawns turn pink and are cooked through. Be careful not to overcook them as they can become rubbery.
Season with salt and give it a final stir. Adjust the salt and spice level to your liking.
Garnish with fresh coriander leaves.
Serve your diet-friendly Lau Chingri with brown rice or whole wheat roti for a healthier meal.
Note- This version of Lau Chingri uses less oil and focuses on the natural flavors of the ingredients, making it a diet-friendly option. Remember to keep portion control in mind to manage your calorie intake while enjoying this delicious Bengali dish.