stir-fried squid with chile and fresh ginger
PREPARATION: 15 MINUTES, COOKING: 10 MINUTES
1 1/2 cups (300 g) basmati rice
2 tablespoons (30 ml) sunflower oil
2 red chilies, seeded and thinly sliced
2 cloves garlic, crushed
1 tablespoon (15 ml) finely grated fresh ginger
1 orange pepper, seeded and diced
1 cup (200 g) baby corn, halved diagonally
1 cup (200 g) small broccoli florets, halved
1 pound (500 g) fresh calamari (squid) rings
2 tablespoons (30 ml) low-sodium soy sauce
10 scallions, thinly sliced
1 Bring a large saucepan of water to a boil, add rice and cook until tender.
2 Heat the oil in a wok or heavy-bottom frying pan over medium heat and stir-fry chilies, garlic and ginger for 2 minutes. Add the pepper, corn and broccoli and stir-fry for 3–4 minutes, or until the broccoli is almost tender.
3 Add the squid and stir-fry for 1–2 minutes, or until just opaque. Add soy sauce and 2 tablespoons (30 ml) water and scatter scallions over all. Cook until bubbling and serve immediately with the rice.
SQUID, or calamari, is an excellent source of low-fat protein and vitamin B12.
BROCCOLI is an excellent source of beta-carotene, vitamin C and vitamin E—all powerful antioxidants that help to protect the body’s cells against the damaging effects of free radicals.
|stir-fried squid with chile and fresh ginger|