Stir-Fried Squid and Vegetables Recipe

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Stir-Fried Squid and Vegetables Recipe

(Oriental-style batter makes the squid crisp but not heavy and oyster sauce

intensifies the seafood's flavor in this colorful dish)

Ingredients:  Serves 4

3 medium squid, each about 6 oz (175 g), cleaned, tentacle cluster left whole,

  body cut into thin rings

1 egg white, size 4

2 level teaspoons cornflour

2 tablespoons olive oil

4 fl oz (115 ml) fresh stock or water

6 oz (175 g) broccoli florets

1 clove garlic, peeled and finely chopped

2 level teaspoons peeled and grated root ginger

  or teaspoon ground ginger

1 level teaspoon finely chopped clementine or orange rind

2 tablespoons dry sherry

1 level tablespoon black-bean sauce

1 level tablespoon oyster sauce

6 oz (175 g) mangetout, trimmed and sliced

4 oz (115 g) peeled prawns (shrimps)

 

Method:

Mix the squid with the egg white and half the cornflour.  Heat half the oil in a wok until very hot and stir-fry the squid in it for about 1 minute, until opaque.  Spoon into a warmed dish.  Keep 1 teaspoon of the fish stock or water and bring the rest to the boil in a small saucepan.  Cook the broccoli in it for 1 minute.  Drain thoroughly, reserving the liquid.  Heat the remaining oil in the wok and stir-fry the garlic, ginger and clementine or orange rind for about 30 seconds.  Stir in the reserved cooking liquid, the sherry, black-bean sauce and oyster sauce and bring to the boil.  Mix the remaining cornflour with the reserved teaspoon of stock or water and blend it into the wok.  Cook, stirring, until thickened.  Return the squid to the wok and add the broccoli, mangetout and prawns.  Cook, stirring, for 1-2 minutes until all the ingredients are hot, and serve at once.  Steamed white rice is the best companion for the dish, and a light side salad of cucumber and tomatoes is refreshing.  Instead of cleaning and preparing the squid, you can buy 12 oz (340 g) of prepared squid rings from a fishmonger.

 

Nutrient Value Per Serving:

195 calories

5 g total fat (1 g saturated fat)

6 g carbohydrates

2 g fiber

790 mg sodium

 

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