Seafood Chow Mein
|Squid||4 Ounce, cleaned (85 - 115 Gram)|
|Uncooked prawns||3 Ounce (85 Gram)|
|Cornflour paste||1 Tablespoon (Thick)|
|Egg noodles/9 ounce dried egg noodles||1 Pound (Fresh, 450 Gram)|
|Seasoned oil||6 Tablespoon|
|Mange tout/French beans||3 Ounce, topped and tailed (50 - 85 Gram)|
|Soft brown sugar||1⁄2 Teaspoon|
|Chinese rice wine||1 Tablespoon|
|Light soy sauce||2 Tablespoon|
|Spring onions||2 , finely shredded|
|Sesame oil||2 Drop|
1. To prepare the squid open up the squid and score the inside in a criss-cross pattern, then cut into pieces about the size of postage stamps.
2. In a bowl of boiling water soak the squid until all the pieces curl up and rinse in cold water and drain.
3. Cut each scallop into 3-4 slices.
4. Shell and de-vein the prawns and cut each in half lengthways.
5. In a bowl mix the scallops and prawns with the egg white and cornflour paste.
6. Cook the noddles in salted boiling water according to the instructions on the packet - 2-3 minutes for dried noodles or 1 minute for fresh ones - then drain and rinse under cold water.
7. Mix with a little of the oil.
8. In a preheated wok heat about 2-3 tablespoons oil until hot, stir-fry the mange-tout or beans and seafood for about 2 minutes
9. Add the salt, sugar, wine, half of the soy sauce and about half of the spring onions.
10. Blend well and add a little stock if necessary.
11. Remove and keep warm as the 'dressing'.
12. Heat the remaining oil and stir-fry the noodles for 2-3 minutes with the remaining soy sauce.
13. Remove to a large serving dish and pour the 'dressing' on top.
14. Garnish with sesame oil and the remaining spring onions and serve hot.
Calories 741 Calories from Fat 248
% Daily Value*
Total Fat 28 g43.6%
Saturated Fat 4.5 g22.3%
Trans Fat 0.1 g
Cholesterol 206.1 mg68.7%
Sodium 978.2 mg40.8%
Total Carbohydrates 89 g29.8%
Dietary Fiber 4.5 g18.1%
Sugars 3.8 g
Protein 30 g60.8%
Vitamin A 8% Vitamin C 27.3%
Calcium 7.1% Iron 16.7%
*Based on a 2000 Calorie diet