Squid with Fried Broccoli and Button Mushrooms Recipe

Broccoli is a type of plant and is high in vitamin C, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium. A single serving provides more than 30 mg of vitamin C and a half-cup provides 52 mg of Vitamin C. The diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity. Broccoli also contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphene, though the benefits of broccoli are greatly reduced if the vegetable is boiled. Broccoli is also an excellent source of indole 3 cabinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli consumption has also been shown to be beneficial in the prevention of heart disease. Broccoli can also help us solve vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
On the other hand often grouped with vegetables, a mushroom provide many of the nutritional attributes of produce, as well as attributes more commonly found in meat, beans or grains. Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium, yet they provide important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D and more. This combination in this recipe is quite amazing. Try it out this recipe.

Cook time is 25 minutes (serves 4)

Ingredients for the recipe

4 medium sized squid tubes

800g broccoli

120g button mushrooms

2 garlic cloves

3 tablespoon sunflower oil

2 tablespoon oyster sauce

2 tablespoon fish sauce

½ teaspoon ground coriander seeds

Caster sugar

Procedure for the recipe

• Dry the squid tubes; slice them open on one side and spread them out on the work surface, the inside showing up. Take a sharp knife and cut into 1cm square pieces. Then cut the squids into 5cm chunks.

• Rinse and trim the broccoli and break up into florets. Peel and slice the stalk. Trim the button mushrooms, rub them with kitchen paper and cut into quarters. Peel and finely chop the garlic cloves.

• Thoroughly heat the oil and stir-fry the squid chunks for 2 mins. Remove, then fry the garlic, broccoli and button mushrooms.

• Towards the end, return the squid chunks and season the lot with the oyster and fish sauces, coriander and pinch of caster sugar. Serve.