Rings of squid are briefly stir-fried with garlic, chilli and fresh colourful vegetables in this speedy supper dish. Take care not to overcook the squid as it has a tendency to toughen if cooked for too long.
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.
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.
B1, B6, B12, C, E, niacin, copper, iron, selenium * folate * A, B2, calcium, potassium, zinc