Stir Fry Squid and Broccoli Easy and Healthy

Ingredients

• 300 g Broccoli Florets (cut into bite‑size pieces)
• 200 g Squid (cleaned and sliced into 3‑inch rings)
• 1 inch Fresh Ginger (peeled and minced)
• 2 pcs Garlic Cloves (minced)
• 2 tbsp Vegetable Oil (high‑smoke‑point oil such as canola or peanut)
• 1 tsp Salt (adjust to taste)

Instructions

1. Prepare Ingredients

   Trim the broccoli into bite‑size florets, rinse and set aside. Clean the squid, remove any cartilage, and slice into 3‑inch rings. Peel and mince the ginger and garlic.

   Time: PT5M

2. Blanch Broccoli

   Bring a large pot of water to a rolling boil, add a pinch of salt, then drop the broccoli florets in. Boil for 1 minute until bright green and just tender, then immediately transfer to a colander and rinse under cold water to stop cooking.

   Time: PT2M

   Temperature: Boiling

3. Stir‑Fry Aromatics

   Heat the wok over high heat, add 2 tbsp vegetable oil. When the oil shimmers, add the minced ginger and garlic. Stir‑fry for about 20 seconds until fragrant and lightly golden.

   Time: PT30S

   Temperature: High

4. Add Broccoli

   Add the blanched broccoli to the wok. Stir‑fry for 2 minutes, tossing constantly, until the broccoli is almost fully cooked but still crisp.

   Time: PT2M

   Temperature: High

5. Stir‑Fry Squid

   Push the broccoli to the side of the wok, add the squid rings, and stir‑fry for 1 minute until they turn opaque and firm. Mix everything together and season with 1 tsp salt.

   Time: PT1M

   Temperature: High

6. Finish and Serve

   Give the dish a final toss, taste and adjust salt if needed. Transfer to a serving plate and serve immediately over steamed rice or noodles.

   Time: PT30S

Nutrition Facts

Calories

120

Protein

12 g

Carbohydrates

8 g

Fat

5 g

Fiber

3 g