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Squash is low in fat and full of dietary fiber, which keeps you feeling full and may help reduce the risk of developing type-2 diabetes. It’s packed with carotenoids, and a one-cup serving packs nearly half of your daily dose of vitamin C. To reduce salt content, garnish with unsalted peanuts.

Nutrition (per serving)

Calories: 521; protein: 15g; fiber: 7g; fat: 38g

Recipe from Eat Right For Your Sight by Jennifer Trainer Thompson and Johanna M. Seddon.

Makes 4 Servings
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2 Tbsp olive oil
2 medium leeks, white parts only, thinly sliced and well washed (about 2 cups)
1 Tbsp peeled and minced fresh ginger
3 garlic cloves, minced
2 serrano chiles, stemmed, seeded, and minced
1 Tbsp curry powder
1 Tbsp brown sugar
3 Tbsp light soy sauce
1 1/2 lbs butternut squash, peeled and cut into 1/2-in cubes (4 cups)
One 13.5-oz can coconut milk
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
1 (14-oz) package extra firm tofu, drained and cut into small cubes
Juice of 1 lime
1/3 cup chopped unsalted peanuts, for garnish
1/3 cup chopped fresh cilantro, for garnish
How to make it 

Heat 1 Tbsp of the olive oil in a sauté pan over medium-high heat. Add the leeks, and sauté for 3 minutes. Add the ginger, garlic, and serranos. Sauté until fragrant, about 1 minute. Stir in the curry powder, brown sugar, and soy sauce. Add the squash, coconut milk, salt, pepper, and 1 cup of water, and bring to a boil, then reduce to a simmer. Simmer until the squash is tender, about 15 minutes.

Meanwhile, in a large nonstick frying pan, heat the remaining Tbsp of oil over medium-high heat, add the tofu, and sauté until golden brown, about 12 minutes, stirring occasionally.

Add the sautéed tofu and the lime juice to the squash mixture, and simmer for a minute. Serve over rice, garnishing with the chopped peanuts and cilantro.