Stir Fried Squid and Vegetables
|Squid||1 1⁄2 Pound (700 Grams)|
|Chinese mushrooms||3 , soaked in warm water 20 minutes|
|Chinese spinach/Cabbage||1 Bunch (100 gm)|
|Oil||60 Milliliter (4 Tablespoon)|
|Grated fresh ginger||1⁄4 Teaspoon|
|Bamboo shoots||2 Ounce (60 Grams)|
|Carrots||1⁄4 Pound, finley sliced (110 Grams)|
|Green beans||1⁄4 Pound, finely chopped (110 Grams)|
|Pepper||1⁄4 Pound, finely sliced (110 Grams)|
|Chicken stock||125 Milliliter (1/2 Cup)|
|Soy sauce||15 Milliliter (1 Tablespoon)|
|Cornstarch||2 Teaspoon, blended with 20 milliliter water|
1 Pull tentacles and intestines out of squid. Pull 'feather' out of body and discard. Cut tentacles from intestines, discard intestines. Rinse body and tentacles and peel skin from body. Drain well. Halve bodies lengthwise and score the inner surface.
2 Discard mushroom stalks and slice caps.
3 Cut spinach into 2 inch (5 cm) strips.' Parboil stalks for 3 minutes, drain and refresh under cold running water. Halve onion lengthwise then cut into 4 lengthwise strips. Separate into layers. Slice bamboo shoots.
4 Heat oil in a wok. Stir-fry squid 1 minute. Add onion and stir-fry for 30 seconds.
5 Add ginger, spinach, mushrooms, bamboo shoots, carrot, beans and red or green pepper and stir-fry a further 30 seconds. Pour in chicken stock and soy sauce. Bring to a boil, reduce heat and simmer, covered, 3 minutes.
6 Stir combined cornstarch and water into sauce and cook until thickened.
Serving size: Complete recipe
Calories 1552 Calories from Fat 675
% Daily Value*
Total Fat 76 g116.5%
Saturated Fat 10.9 g54.5%
Trans Fat 0 g
Cholesterol 1589.1 mg529.7%
Sodium 2434.7 mg101.4%
Total Carbohydrates 94 g31.3%
Dietary Fiber 15.9 g63.5%
Sugars 22.5 g
Protein 123 g246.6%
Vitamin A 442.1% Vitamin C 158.1%
Calcium 51.8% Iron 48.4%
*Based on a 2000 Calorie diet