Indian · lunch, dinner
Bangladeshi Shrimp Malai Curry (Chingri Malaikari)
Video by Banglar Rannaghor on YouTube · Open on YouTube
- Keto (9.4 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea. Check labels on stock, sauces and spice mixes.
A serve gives about 20 g of protein, mostly from the shrimp, and the curry is low in carbs, with no added sugar (many malaikari recipes add some). Coconut milk makes it rich, and the mustard oil adds omega-3 fats.
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Ingredients 20
Method
Tap a time to watch that step in the video.
- Toss the shrimp with ½ tsp each of salt, chilli powder and turmeric and fry lightly in a little mustard oil in a separate frying pan, 1–2 minutes a side. Set aside. 3:08
- Heat the 4 tbsp mustard oil until it just smokes, then lower the heat. Add the cumin seeds, cardamom, cinnamon and dry red chillies, then the onion and bay leaf, and fry until the onion is light brown. 0:12
- Stir in the ginger and garlic pastes for 30 seconds, then add the tomatoes, ¾ tsp salt, 1 tsp turmeric and the Kashmiri chilli powder and sauté. 0:57
- Add 3–4 tbsp water, cover and cook on low for 3 minutes, then uncover and sauté until the oil separates. 1:42
- Add the fried shrimp, the warm coconut milk and ¼ cup warm water. Cover and cook on low for 3 minutes, then add the green chillies and sprinkle with roasted cumin powder. 2:10
Tip. Serves 4 (our estimate). Shrimp cook fast: fry them only briefly and add them back at the end so they stay tender. Serve with plain rice.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 8%
- Protein 16%
- Fat 76%
Fits keto: 9.4 g net carbs a serve, with 76% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High76%
1.2 g a serve, mostly from mustard oil (66%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High72%
40 µg a serve, mostly from shrimp (83%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High47%
1.1 µg a serve, mostly from shrimp (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron High30%
5.3 mg a serve, mostly from warm coconut milk (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C High23%
21 mg a serve, mostly from tomatoes (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High20%
84 mg a serve, mostly from warm coconut milk (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source19%
2 mg a serve, mostly from shrimp (52%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 Source18%
0.3 mg a serve, mostly from shrimp (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source15%
690 mg a serve, mostly from warm coconut milk (33%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source13%
2 mg a serve, mostly from shrimp (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source12%
47 µg a serve, mostly from warm coconut milk (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A Source10%
94 µg a serve, mostly from shrimp (38%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 3
Calcium8%
99 mg a serve, mostly from shrimp (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K7%
7.8 µg a serve, mostly from tomatoes (63%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D0%
0.1 µg a serve, mostly from shrimp (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Banglar Rannaghor; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.