Calamari and asian green stir-fry

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Calamari and asian green stir-fry

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  • 0:15 Prep
  • 0:12 Cook
  • 4 Servings
  • Advanced

Asian flavours are infused into the calamari in this quick and healthy stir-fry recipe.

Featured in
Nutrition information, Asian recipes

Ingredients

  • 1kg whole calamari
  • 2 tablespoons brown sugar
  • 1 tablespoon soy sauce
  • 1 tablespoon sweet chilli sauce
  • 1 tablespoon fish sauce
  • 2 1/2 tablespoons peanut oil
  • 1 115g pkt baby corn, halved lengthways
  • 1 red onion, halved, each half cut into thin wedges
  • 2 garlic cloves, thinly sliced
  • 1 bunch choy sum, ends trimmed, washed, cut into 3cm lengths
  • 1 bunch bok choy, ends trimmed, washed, quartered lengthways
  • Steamed jasmine rice, to serve

Method

  • Step 1
    To prepare the calamari, hold onto the hood (body) and use your other hand to reach under the hood, and grip the head and tentacles. Gently pull tentacles away from the hood. Use a small sharp knife to cut the head from the tentacles and discard the head. Reserve the tentacles and chop into quarters. Remove and discard the clear, hard quill from inside the hood. Peel away the flaps and remove the grey skin. Rinse under cold running water. Place on a clean work surface and cut in half lengthways. Use a sharp knife to score the inside of the calamari diagonally in a diamond pattern, being careful not to cut all the way through. Cut into 4cm pieces. Rinse under cold running water to remove any black ink and pat dry with paper towel. Place the calamari and tentacles in a bowl and set aside.
  • Step 2
    Place the sugar, soy sauce, sweet chilli sauce and fish sauce in a jug. Whisk with a fork to combine and set aside until required.
  • Step 3
    Heat a large wok or large frying pan over high heat. Add 2 teaspoons of the oil and heat until just smoking. Add one-third of the calamari and stir-fry, for 1-2 minutes or until the calamari just turns white. Transfer to a plate lined with paper towel. Repeat in 2 more batches with 1 tablespoon of remaining oil and remaining calamari.
  • Step 4
    Add the remaining oil to the wok and heat over high heat. Add the corn, onion and garlic, and stir-fry for 3 minutes or until the corn is tender crisp. Add the choy sum and bok choy, and cook, tossing, for 1-2 minutes or until the greens just wilt. Return the calamari to the wok and toss to combine.
  • Step 5
    Transfer the stir-fry to a large heatproof bowl and cover loosely with foil to keep warm. Add the soy sauce mixture to the wok and cook over high heat for 2 minutes or until it thickens slightly. Add the calamari mixture and toss until well combined and heated through. Serve immediately with rice.

  • High protein
  • Low carb
  • Low kilojoule
  • Lower gi

Nutrition

  • 1532 kj

    Energy

  • 15g

    Fat Total

  • 3g

    Saturated Fat

  • 43g

    Protein

  • 1722.69mg

    Sodium

  • 12g

    Carbs (sugar)

  • 13g

    Carbs (total)

All nutrition values are per serve

Notes

Variation: You can also use 550g cleaned calamari hoods for this recipe.

  • Author: Rodney Dunn
  • Image credit: Amanda McLauchlan
  • Publication: Australian Good Taste

Source: taste.com.au

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