The first thing to do is split all the ingredients in half (apart from the yogurt) to cook in two batches. This makes the job a lot easier and keeps the heat in the wok or large pan. This is essential for getting a nice colour on the squid and stops it from boiling. Ensure you pat the squid dry on kitchen towel. I have no problem with using frozen squid; in fact I think the freezing process helps by slightly tenderising the flesh, especially with larger ones. I use no salt in this dish, but instead rely on the spices, ginger, garlic and lime to boost the flavour.
PREPARATION 30 MINUTES
COOKING TIME 10-15 MINUTES
½ tsp rapeseed oil
450g cleaned squid, cut into 1cm slices
½ tsp freshly ground black pepper
½ tsp garam masala
2 tbsp very finely chopped fresh ginger
2 garlic cloves, very finely chopped
finely grated zest and juice of 2 large limes
100g 0% fat unsweetened yogurt
4 tbsp chopped chives
4 tbsp chopped coriander
1. Heat a large, nonstick wok or frying pan, then add ¼ teaspoon of oil and swirl around. Season all the squid with the pepper and the garam masala.
2. Add half the squid to the hot wok or pan and sauté quickly for 1 minute. Add half the ginger and garlic and cook for a further 1 minute, then add half the lime zest and juice. Spoon into a bowl and keep warm. Repeat the process then spoon into the bowl along with the first batch.
3. Stir through the yogurt, chives and coriander and serve.
NUTRITION TIP Squid is a good source of vitamin B12 as well as potassium, iron, phosphorus and copper.
ENERGY 111kcals PROTEIN 20g FAT 2.5g SATURATED FAT 0.5g CARBOHYDRATE 2.4g TOTAL SUGARS 1g SALT 0.2g SODIUM 133mg FIBRE 0g
Buy Phil’s book with a 50 per cent discount
Diabetes Meal Planner by Phil Vickery will be published by Kyle Books on 8 June, price £22. To order a copy for £11 until 14 June, go to whsmith.co.uk and enter the code YOUVICKERY at the checkout. Book number: 9780857837783. For terms and conditions see www.whsmith.co.uk/terms