This dish is delicious and satisfying with 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.
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. Slice the water chestnuts and add them to the broth together with the raw tiger prawns, chicken or tofu, followed by the sliced pak choi. 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. 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 of 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 |