Delicata Squash & Tofu Curry day2

 

 

Ingredients

• 2 tablespoons curry powder, preferably Madras
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1 14-ounce package extra-firm or firm water-packed tofu
• 4 teaspoons canola oil, divided
• 1 large delicata squash (about 1 pound),halved, seeded and cut into 1-inch cubes
• 1 medium onion, halved and sliced
• 2 teaspoons grated fresh ginger
• 1 14-ounce can “lite” coconut milk
• 1 teaspoon light brown sugar
• 8 cups coarsely chopped kale or chard, tough stems removed
• 1 tablespoon lime juice, plus more to taste
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1. Combine curry powder, salt and pepper in a small bowl. Blot tofu dry with a paper towel and cut into 1-inch cubes; toss the tofu in a medium bowl with 1 teaspoon of the spice mixture.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
3. Heat the remaining 2 teaspoons oil over medium-high heat. Add squash, onion, ginger and the remaining spice mixture; cook, stirring, until the vegetables are lightly browned, 4 to 5 minutes. Add coconut milk and brown sugar; bring to a boil. Add half the kale (or chard) and cook, stirring, until slightly wilted, about 1 minute. Stir in the rest of the greens and cook, stirring, for 1 minute. Return the tofu to the pan, cover and cook, stirring once or twice, until the squash and greens are tender, 3 to 5 minutes more. Remove from the heat and stir in lime juice.
   • Serving size: about 1½ cups
   • Per serving: 316 calories; 18 g fat(6 g sat); 8 g fiber; 29 g carbohydrates; 16 g protein; 61 mcg folate; 0 mg cholesterol; 7 g sugars; 1 g added sugars; 29,921 IU vitamin A; 76 mg vitamin C; 339 mg calcium; 4 mg iron; 363 mg sodium; 813 mg potassium
   • Nutrition Bonus: Vitamin A (598% daily value), Vitamin C (127% dv), Calcium (34% dv), Iron (22% dv)
   • Carbohydrate Servings: 2
   • Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat, 2 fat

   •  If delicata squash is out of season and use use butternut instead, be sure to cook it first.