CookEatShare также доступен на языке: English
Закрыть

Рецепт Calamari With Brocolli And Chilli

click to rate
0 голосов | 1067 визитов
Порций: 4

Ингредиенты

Cost per serving $2.52 view details

Инструкции

  1. Clean and skin the squid under cool running water, keeping the main tube and tentacles. Try to remove all the tentacles in one piece. Cut the tube in half lengthways down center. Spread one half out flat with the indide facing upwards. With a sharp knife, make shallow slits across the squid in a diamond shapes. This helps tenderise and make it curl when cooking.
  2. Cut onions into quarters, slice celery diagonally; cut brocolli into florets and cut tender parts of brocolli stems diagonally. Slice spring onions diagonally.
  3. Heat the oil in a pan or possibly wok, add in the squid and cook over high till it curls. Remove from pan and set aside.
  4. Add in onions, celery and brocolli to pan and saute/fry 3 min or possibly till bright green. Combine ingredients for sauce in a small bowl and add in to vegetables, stirring till sauce boils.
  5. Add in squid and spring onions and heat through.

Nutrition Facts

Amount Per Serving %DV
Serving Size 427g
Recipe makes 4 servings
Calories 406  
Calories from Fat 154 38%
Total Fat 17.33g 22%
Saturated Fat 1.97g 8%
Trans Fat 0.35g  
Cholesterol 583mg 194%
Sodium 592mg 25%
Potassium 843mg 24%
Total Carbs 17.82g 5%
Dietary Fiber 1.9g 6%
Sugars 3.36g 2%
Protein 40.83g 65%
Насколько вам нравится данный рецепт?
Click to rate it:
x

Link to Recipe

Embed Recipe 400px wide (preview)

Embed Recipe 300px wide (preview)

Leave a review or comment