Method
Prep:20min  ›  Cook:20min  ›  Ready in:40min 

1. Bring a large saucepan of water to the boil, add the rice and cook for 10 to 12 minutes, or according to the packet instructions, until tender.
2. Meanwhile, heat the oil in a wok or heavy-based frying pan and stir-fry the chillies, garlic and ginger for 2 minutes to release their flavour. Toss in the pepper, corn and broccoli florets, and stir-fry for 3 to 4 minutes or until the broccoli is almost tender.
3. Add the squid and stir-fry for 1 to 2 minutes or until just firm and opaque. Spoon in the soy sauce and 2 tablespoons water and scatter over the spring onions. Cook until bubbling, then serve immediately with the drained rice.

Some more ideas

To make quick-fried squid with tomatoes and black bean sauce, stir-fry 3 garlic cloves, crushed, with the chillies, then add the squid and stir-fry for 1 minute. Add 8 tomatoes, seeded and chopped, and 4 tablespoon chopped fresh coriander with the spring onions, then stir in 8 tablespoon black bean sauce instead of the soy sauce and water. Cook the mixture until bubbling, and serve immediately. * As an alternative to the squid, try raw tiger or king prawns, peeled. Allow 4 to 5 per person, and stir-fry for 3 to 4 minutes or until they turn bright pink. * Egg noodles make a good accompaniment instead of the rice.

Plus points

Squid, or calamari, is an excellent source of low-fat protein and of 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.

Each serving provides

B1, B6, B12, C, E, niacin, copper, iron, selenium * folate * A, B2, calcium, potassium, zinc