Stir Fried Squid, Vegetables and Noodles
(Percentage of daily recommendation)
| Calorie | 498 cal. | (24 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 210.5 μg | (351 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 997 mg | (25 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 322 mg | |||
| Cholesterol | 275 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 400 grams small Cuttlefish
- 150 grams Snow peas
- ½ Broccoli (200 grams)
- 150 grams button Mushroom
- 1 Bok Choy
- 2 centimeters ginger
- 3 garlic cloves
- 150 grams Baby corn cob (from a jar)
- 250 grams Rice noodles
- 4 Tbsps sesame oil
- ground cilantro
- soy sauce
- 1 tsp peppercorns
Preparation steps
Roughly chop squid into bite size pieces and blanch for 1-2 minutes in a pot of boiling salted water, drain and allow to cool slightly.
Rinse snow peas and broccoli, trim snow peas, cut in half and divide broccoli into small florets. Trim mushrooms and cut into slices. Rinse bok choi and cut leaves into large pieces. Peel ginger and garlic and finely chop both. Drain baby corn.
Cook pasta according to package directions.
Heat 2 tablespoons of sesame oil in a wok. Stir-fry ginger and garlic, add snow peas and broccoli and fry for about 4 minutes while stirring. Add mushrooms, bok choi and baby corn to the wok and cook 3-4 minutes. Slide vegetables to one side of the wok, heat remaining oil, fry squid for 1-2 minutes and then mix with vegetables and season with a little cilantro and soy sauce.
To serve, arrange pasta in bowls, spread vegetables over top and season with freshly ground pepper.