Thai-style squid with vegetables

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

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 ½ cups button mushrooms, halved

3 cups cooked jasmine rice

fresh coriandercilantroX or spring onion, to garnish

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Instructions

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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.

Variations

Make it gluten free: Use gluten-free varieties of soy sauce, fish sauce, oyster sauce and curry paste.

Nutrition Info (per serve)

Calories 380 cal

Kilojoules 1590 kJ

Protein 24 g

Total fat 11 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 6 g

Dietary fibre 5 g

Sodium 700 mg

Calcium 60 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.