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Ingredients

• 300 g Squid (cleaned and sliced into rings)
• 200 g Broccoli Florets (cut into bite‑size pieces)
• 1 medium Carrot (peeled and cut into thin matchsticks)
• 3 cloves Garlic (minced)
• 1 tsp Ginger (fresh, minced)
• 1 small Onion (sliced)
• ½ medium Bell Pepper (any color, sliced into strips)
• 2 tbsp Cooking Oil (vegetable or canola oil)
• 2 tbsp Soy Sauce (light or regular)
• 2 tbsp Oyster Sauce (preferably Chinese brand)
• ½ tsp Paprika Powder (sweet paprika)
• 1 tsp Salt (for blanching water)
• ¼ tsp Black Pepper (freshly ground)

Instructions

1. Prepare Ingredients

   Rinse the broccoli, carrots, bell pepper, onion, garlic and ginger. Cut broccoli into florets, slice carrots into matchsticks, slice bell pepper and onion, mince garlic and ginger. Slice the cleaned squid into rings.

   Time: PT5M

2. Blanch Broccoli and Carrots

   Bring a large pot of water to a boil, add 1 tsp salt, then add the broccoli florets and carrot matchsticks. Blanch for 2–3 minutes until bright green and just tender. Drain in a colander and set aside.

   Time: PT5M

   Temperature: Boiling

3. Blanch Squid

   In the same boiling water, add the sliced squid for about 1 minute just to firm it up. Remove immediately with a slotted spoon and set aside.

   Time: PT2M

   Temperature: Boiling

4. Sauté Aromatics

   Heat 2 tbsp cooking oil in a wok or large skillet over medium‑high heat. Add minced garlic, ginger, sliced onion and bell pepper. Stir‑fry for about 2 minutes until fragrant and the onion becomes translucent.

   Time: PT3M

   Temperature: Medium‑high

5. Add Squid and Seasonings

   Add the blanched squid to the wok. Pour in 2 tbsp soy sauce, 2 tbsp oyster sauce, ½ tsp paprika, and a pinch of black pepper. Stir‑fry for 2–3 minutes, allowing the sauce to coat the squid.

   Time: PT3M

   Temperature: Medium‑high

6. Combine Vegetables

   Add the blanched broccoli and carrots to the wok. Toss everything together for another 2 minutes until the vegetables are heated through and evenly coated with the sauce.

   Time: PT2M

   Temperature: Medium‑high

7. Serve

   Transfer the squid and broccoli stir‑fry to a serving plate. Serve hot over steamed rice or as a standalone main dish.

   Time: PT0M

Nutrition Facts

Calories

150

Protein

15 g

Carbohydrates

10 g

Fat

5 g

Fiber

3 g