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