Mains - NutritionU

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.

Serves 2

Ingredients

·        ½ small butternut squash

·        rapeseed oil – a little

·        200ml coconut milk – reduced fat is fine

·        200ml water

·        pinch of vegetable stock (optional)

·        3 tbsp ginger, grated

·        salt and pepper to taste

·        green leaves of 3 spring onions, chopped into rings

·        100g water chestnuts

·        150g 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

Peel the squash and cut the flesh into small dice, roughly 2cm square. Warm a little oil in a large saucepan, add the cubes of squash and cook until lightly browned.

Pour in the coconut milk, water and pinch of stock if using and bring to the boil. Reduce the broth to a simmer and add the grated ginger and spring onion leaves. Continue cooking gently until the squash is tender. Add raw tiger prawns, chicken or tofu followed by the sliced pak choi and cook briskly for 5 minutes. Finish the laksa by adding the lime zest and juice followed by the chopped coriander. 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 (636g 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

 

Kedgeree with Turmeric and Coriander

This Anglo/Indian dish uses the gentle spices – ginger and turmeric- which have a soothing effect on the gut. Spring onion tops give the flavour of onions without the symptoms. This is a lovely brunch or light super dish. This version of kedgeree does not contain raisins which are high in fermentable carbohydrates.


Serves 4

Ingredients

·        3 tbsp olive oil

·        leaves from 6 spring onion, finely chopped

·        ½ tsp ground turmeric

·        1cm length of fresh ginger, grated

·        175g basmati and wild rice mixed

·        4 eggs

·        200g smoked , un-dyed haddock

·        salt and pepper to taste

·        chopped fresh coriander leaves

Method

Heat 2 tablespoons of oil in a large frying pan and add the spring onion tops. Add the ginger and turmeric followed by the rice. Stir well and add twice the volume of water to rice and a good pinch of salt. Bring to the boil, reduce to a simmer and cover with a lid. Cook for 20 minutes without disturbing the rice. Then for the last 5 minutes of cooking time place the smoked haddock on top of the rice and replace the lid. Cook gently for 5 minutes. Meanwhile place eggs in cold water and bring to the boil. Reduce heat slightly and boil the eggs for 6 minutes. Allow the eggs to cool, peel and cut into quarters. Scatter the chopped coriander over the kedgeree before serving. Serve with pineapple, lime and red pepper relish (see below).

 

Per portion (56g)

 

Per 100g

Calories

21kcal

37kcal

Fat

 0.2g

0.3g

Protein

0.5g

0.8g

Carbohydrate

 4.8g

8.5g

Sugars

 4.7g

8.3g

Fibre

0.9g

1.6g

Sodium

 248mg

440mg

FODMAPs

None as long as only the green leaves of the spring onions are used

 

Pineapple, lime and red pepper relish

The salsa is made to serve with the kedgeree. Pineapple is low in FODMAPs and is a great fruit to add to salsas and relishes.

 

Serves 4

 

Ingredients

 

·        100g pineapple, finely diced

·        2 spring onions, green leaves only, sliced

·        zest and juice of 1 lime

·        ½ tsp salt

·        ½ tsp soft brown sugar

·        ½ red pepper, deseeded and finely diced 

·        1 tbsp chopped coriander

 

Method

Place all the ingredients in a small bowl and mix well.

 

Per portion (56g)

 

Per 100g

Calories

21kcal

37kcal

Fat

 0.2g

0.3g

Protein

0.5g

0.8g

Carbohydrate

 4.8g

8.5g

Sugars

 4.7g

8.3g

Fibre

0.9g

1.6g

Sodium

 248mg

440mg

FODMAPs

None as long as only the green leaves of the spring onions are used

Lentils with Homemade Pork, Wine and Rosemary Sausage

Everyone loves a sausage but most ready-made sausages contain wheat and other cereals. Make them yourself and you can leave out the cereals and keep the fat content down. Most pulses are high in FODMAPs and may cause symptoms in many people with a sensitive gut. Canned lentils are an exception to this. Canning alters the nature of the fermentable carbohydrates in the lentils making them safe to eat for most people with a sensitive gut. Celeriac is used here in place of celery because it is low in fermentable carbohydrates.

Serves 4 

Ingredients

·        500g minced pork

·        2 tbsp dry white wine

·        1 tsp fennel seeds

·        1 tsp chopped rosemary

·        salt and black pepper

·        3 tbsp olive oil

·        1 carrot, finely diced

·        150g potato, finely diced

·        100g celeriac, finely diced

·        10 cherry tomatoes

·        240g canned green lentils, drained

Method

Mix together the pork, wine, fennel seeds, rosemary and season well with salt and pepper. Divide the mixture into 8 and roll each into a sausage shape 8cm long and 3cm in diameter. Wrap tightly in a piece of foil and twist the ends as you would a sweet. Bring a large pan of water to the boil. Poach the sausages in the boiling water for 3 minutes. Leave to cool and remove the foil. The poaching ensures the sausages hold together. Pour 2 tablespoons of oil into a frying pan and cook the sausages until golden on all sides. Place 1 tablespoon of oil in a pan and sweat the carrots, potatoes and celeriac. Add a little water to the pan, add the cherry tomatoes, cover with a lid and continue to cook for five minutes or until the vegetables are soft. Add the lentils and lay the sausages on top. Simmer gently on the hob for another 5 minutes making sure everything is piping hot. 

 

Per portion (326g)

 

Per 100g

Calories

421kcal

129kcal

Fat

 24.5g

7.5g

Protein

31g

9.5g

Carbohydrate

 19.7g

6.0g

Sugars

 3.2g

1.0g

Fibre

6.1g

1.9g

Sodium

 124mg

38mg

FODMAPs

Cherry tomatoes contain fructose and may cause symptoms in those who are sensitive to this FODMAP.  Lentils are a FODMAP but canned varieties in small amounts may be better tolerated.

 

 

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