Quick-fried chilli squid

    40 min

    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.

    4 people made this

    Serves: 4 

    • 280g (10 oz) basmati rice
    • 2 tablespoons sunflower oil
    • 2 fresh red chillies, seeded and thinly sliced
    • 2 garlic cloves, crushed
    • 4 teaspoons finely grated fresh root ginger
    • 1 orange pepper, seeded and diced
    • 200g (7 oz) baby corn, sliced at an angle
    • 200g (7 oz) small broccoli florets, halved
    • 450g (1 lb) fresh squid rings
    • 5 tablespoons light soy sauce
    • 10 spring onions, thinly sliced

    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

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