Squid Vicious

Gluten Free
Dairy Free
Health score
26%
Squid Vicious
30 min.
2
318kcal

Suggestions

Ingredients

  • teaspoon balsamic vinegar 
  • 0.3 cup dice bell pepper red
  • teaspoons cornstarch 
  •  árbol chiles dried
  • 0.5 teaspoon garlic thinly sliced
  • 0.3 teaspoon ginger minced
  • 0.5 cup miso broth mixed with 1 tablespoon miso paste
  • 0.3 cup dice onion sweet
  • 0.3 cup torn-into-strips oyster mushrooms 
  • teaspoons sesame oil 
  • tablespoon soya sauce 
  • 0.5 pound squid tentacles and tubes 
  • servings pepper white freshly ground

Equipment

  • bowl
  • frying pan
  • oven
  • knife
  • wok
  • cutting board

Directions

  1. On a clean cutting board, remove the tentacles from the bodies of the squid and reserve. Make sure the tubes are cleaned out and split them open lengthwise so they look like a flat triangle. Using a matte knife, lightly score the squid in a crosshatch pattern.
  2. Cut each tube into four pieces of roughly equal size.
  3. In a bowl, combine 1 tablespoon of soy sauce with 1 teaspoon of cornstarch and toss the squid in it to coat. Marinate while preparing for the rest of the dish.
  4. Combine the miso broth and balsamic vinegar with the remaining cornstarch.
  5. In a hot pan or wok, add the sesame oil and swirl to coat the pan.
  6. Add the squid and cook for 30 to 40 seconds. It will curl up naturally and brown. Working quickly, add the garlic, ginger, and chiles. Allow them to fry for 10 to 15 seconds stirring constantly (they can burn fast).
  7. Add the onion, mushrooms, and bell pepper and saute for another minute.
  8. Pour in the stock mixture and simmer until the sauce begins to thicken. Season with white pepper and additional soy sauce, if necessary.
  9. Serve over rice.

Nutrition Facts

Calories318kcal
Protein35.37%
Fat27.64%
Carbs36.99%

Properties

Glycemic Index
101.5
Glycemic Load
9.05
Inflammation Score
-8
Nutrition Score
26.752608630968%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Luteolin
0.15mg
Kaempferol
0.31mg
Myricetin
0.32mg
Quercetin
3.94mg

Nutrients percent of daily need

Calories:318.43kcal
15.92%
Fat:9.92g
15.27%
Saturated Fat:1.72g
10.72%
Carbohydrates:29.89g
9.96%
Net Carbohydrates:24.39g
8.87%
Sugar:7.51g
8.34%
Cholesterol:264.22mg
88.07%
Sodium:3123.54mg
135.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.58g
57.16%
Copper:2.51mg
125.67%
Selenium:56.37µg
80.53%
Vitamin C:39.22mg
47.54%
Manganese:0.84mg
42.15%
Vitamin B2:0.71mg
42.03%
Phosphorus:404.46mg
40.45%
Vitamin B12:1.53µg
25.49%
Zinc:3.75mg
25.02%
Fiber:5.5g
22%
Vitamin B3:4.32mg
21.58%
Vitamin K:22.54µg
21.47%
Magnesium:84.23mg
21.06%
Vitamin A:1012.7IU
20.25%
Iron:3.37mg
18.75%
Vitamin B6:0.35mg
17.64%
Potassium:589.41mg
16.84%
Vitamin E:1.84mg
12.26%
Vitamin B5:1.09mg
10.86%
Folate:42.5µg
10.62%
Calcium:92.31mg
9.23%
Vitamin B1:0.14mg
9.04%