fbpx

Butternut Squash, Ginger and Coconut Laksa with Prawn, Chicken or Tofu

This dish is delicious and satisfying. Its flavour comes from an aromatic mix of herbs and spices including soothing ginger and coriander. It is a versatile dish and can be easily adapted for meat and fish eaters or vegetarians.
 Health Benefits  - healthy gut, good source of fibre and protein

 

Preparation Time 20 minutes
Cooking Time 25 minutes
Servings 2

 

Ingredients

  • ½ small butternut squash
  • rapeseed oil – a little
  • 200 ml coconut milk – reduced fat is fine
  • 200 ml water
  • pinch of vegetable stock (optional)
  • 3 tbsp ginger, grated
  • salt and pepper to taste
  • green leaves of 3 spring onions, chopped into rings
  • 100 g water chestnuts
  • 150 g raw tiger prawns, or sliced chicken breast, or tofu cubes
  •  ½ lime – juice and zest
  •  1 head of pak choi, sliced
  • 1 tbsp chopped coriander

Method

  1. Peel the squash and cut the flesh into small dice, roughly 2 cm square.
  2. Warm a little oil in a large saucepan, add the cubes of squash and cook until lightly browned.
  3. Pour in the coconut milk, water and pinch of stock if using and bring to the boil.
  4. Reduce the broth to a simmer and add the grated ginger and spring onion leaves.
  5. Continue cooking gently until the squash is tender.
  6. Add raw tiger prawns, chicken or tofu followed by the sliced pak choi and cook briskly for 5 minutes.
  7. Finish the laksa by adding the lime zest and juice followed by the chopped coriander.
  8. Adjust seasoning and serve in bowls with steamed rice. 

NB 30g butternut squash is low in Polyolmanitol and Oligos – GOS and should be tolerated by most people with IBS. A 60g serving contains a moderate amount of these components. Also be aware many stock cubes and powders contain onion or garlic powder. Soy sauce may be used as an alternative.

 

 PRAWN

Per portion (636 g uncooked weight) (based on 2 people)

Per 100g

Calories

249kcal

 39kcal

Fat

 3.2g

0.5g

Protein

 19.6g

3.1g

Carbohydrate

 38.3g

6g

Sugars

 23g

3.6g

Fibre

 9g

1.4g

Sodium

 440mg

69mg

FODMAPs

In all variations: Be aware on onion or garlic powder or puree in stock cubes.  Otherwise this is a FODMAP free recipe. 

 CHICKEN

Per portion

(based on 2 people)

Per 100g

Calories

272kcal

 43kcal

Fat

 3.6g

0.6g

Protein

 24.4g

3.8g

Carbohydrate

 38.3g

6g

Sugars

 23g

3.6g

Fibre

 9g

1.4g

Sodium

 343mg

54mg

TOFU

Per portion

(based on 2 people)

Per 100g

Calories

247kcal

39kcal

Fat

 5.9g

0.9g

Protein

 12.4g

2.0g

Carbohydrate

 38.8g

6.1g

Sugars

 23.3g

3.7g

Fibre

 9.0g

1.4g

Sodium

 301mg

47mg

 

Mains

  • Created on .
Copyright © 2020 NutritionU Ltd.
Cookies make it easier for us to provide you with our services. With the usage of our services you permit us to use cookies.
Privacy Policy Ok