Stir-Fried Squid with Vegetables

Stir-Fried Squid with Vegetables is a vibrant and flavorful dish that combines tender squid with an array of colorful vegetables, making it a healthy choice for seafood lovers. This quick and easy stir-fry is perfect for a weeknight dinner, delivering both taste and nutrition in every bite.

Ingredients

• Squid - 300 grams, cleaned and sliced into rings
• Bell pepper (red) - 1 medium, sliced into strips
• Broccoli - 100 grams, cut into small florets
• Carrot - 1 medium, julienned
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Soy sauce - 2 tablespoons
• Oyster sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Vegetable oil - 2 tablespoons
• Green onions - 2, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat vegetable oil in a large wok or frying pan over medium-high heat.
2. Add minced garlic and grated ginger, stir-frying for about 30 seconds until fragrant.
3. Add the squid rings to the pan and stir-fry for about 2-3 minutes until they turn opaque.
4. Add the sliced bell pepper, broccoli florets, and julienned carrot to the pan, stir-frying for another 3-4 minutes until the vegetables are tender but still crisp.
5. Pour in the soy sauce, oyster sauce, and sesame oil, mixing well to coat the squid and vegetables evenly.
6. Season with salt and black pepper to taste, then stir in the chopped green onions.
7. Remove from heat and serve immediately, either on its own or with steamed rice.

Nutrition

• Calories: 280
• Protein: 25 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 220 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in vitamins and minerals from the vegetables, contributing to overall health.

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