Indian butternut squash curry

Get all of your five-a-day in one hit, with this fragrant, low-fat, vegetarian curry

Cook the rice in boiling salted water, as per pack instructions. Meanwhile, heat the oil in a large frying pan and cook the butternut squash for 2-3 mins until lightly browned. Add the onion and the curry paste and fry for 3-4 mins more. Pour over the stock, then cover and simmer for 15-20 mins, or until the squash is tender. Add the tomatoes and chickpeas, then gently cook for 3-4 mins, until the tomatoes slightly soften. Take off the heat and stir through the yogurt and coriander. Serve with the rice and some wholemeal chapattis if you like. 393 kcalories, protein 14.0g, carbohydrate 71.0g, fat 8.0 g, saturated fat 1.0g, fibre 9.0g, sugar 16.0g, salt 0.94 g

Roasted squash risotto with Wensleydale

Heat oven to 200C/180C fan/gas 6. Toss the squash in the oil in a roasting tin and roast for 15-20 mins until tender and golden. With 4-5 mins to go, toss the pumpkin seeds with a little salt, make a little space amongst the squash and spread out the seeds, then finish roasting. Remove half the squash and purée or mash, and keep the rest warm in a very low oven until ready to serve. Meanwhile, soften the onion and garlic in the butter in a frying pan. Stir in the rice for 1-2 mins. Add the wine and cook, stirring, until the wine has evaporated. Add the hot stock, a ladleful at a time, stirring until each addition is almost completely absorbed. Once all the stock has been added, the rice should be tender and creamy. Stir in the puréed or mashed squash until warm, then season if you like. Serve in shallow bowls, scatter over the reserved roasted squash, crumbled cheese, chives and pumpkin seeds. 584 kcalories, protein 17.0g, carbohydrate 87.0g, fat 20.0 g, saturated fat 9.0g, fibre 8.0g, sugar 17.0g, salt 1.21 g

Tagliatelle with squash, chilli & ricotta

This low-fat pasta supper takes just 25 minutes to make - but still gives a comforting carb hit

Pour 1 tbsp olive oil into a non-stick frying pan and heat. add the squash and cook for 10 minutes, or until tender. Add the chilli flakes and garlic and cook over a low heat for 2 minutes. Cook the pasta following pack instructions. Drain, reserving 2 tbsp of the cooking water. stir the pasta through the squash, adding the cooking water, seasoning and most of the parsley. Serve topped with a dollop of ricotta and the remaining parsley. 405 kcalories, protein 13.7g, carbohydrate 72.1g, fat 8.9 g, saturated fat 2.4g, fibre 5.5g, salt 0.09 g