Thai-style squid with vegetables
Nutrition Info.(per serve)
- 3-4 squid tubes (about 325g)
- 4 teaspoons sesame oil
- 1 tablespoon salt-reduced soy sauce
- 3 cloves garlic
- 1cm fresh ginger, grated
- 1 tablespoon fish sauce
- 1 tablespoon oyster sauce
- 1 teaspoon sugar
- 2 tablespoons chopped fresh coriandercilantroX
- 1 tablespoon oil
- 1 medium onion, quartered, sliced
- 1 teaspoon Thai red curry paste
- 1 red dried red chilli, deseeded, sliced (optional)
- 3 cups broccoli florets or asparagus (5cm lengths)
- 1 green capsicum, deseeded, quartered, sliced
- 1 1/2 cups button mushrooms, halved
- 3 cups cooked jasmine rice
- fresh coriandercilantroX or spring onion, to garnish
Total fat 11g
Saturated fat 2g
Dietary fibre 5g
1 Halve squid tubes lengthwise, trim and discard the remaining cartilage. Lay each half flat on a board with the inside facing up, and with a sharp knife, score the surface into 1cm diamond shapes. Cut into 2cm x 4cm rectangles. Place in a bowl and toss with sesame oil, soy sauce, garlic and ginger. Leave to stand while you prepare vegetables and the remaining ingredients.
2 Place fish and oyster sauces, sugar and coriander in a small bowl. Heat oil in a large wok or frying pan. Add onion, curry paste and chilli (if using). Stir for about 1 minute then add broccoli (or asparagus), capsicum and mushrooms. Cook, stirring occasionally, until broccoli is barely tender.
3 Add squid and cook for 2-3 minutes, stirring frequently, then add the sauce mixture. Toss and remove from heat. Try not to overcook squid or it will become chewy and tough.
4 Serve immediately over jasmine rice, garnished with extra chopped coriander or spring onions.
Make it gluten free: Use gluten-free varieties of soy sauce, fish sauce, oyster sauce and curry paste.