How to make sesame squid with crunchy vegetables

Even eaten in small amounts, sesame seeds are still highly nutritious. They are rich in unsaturated fats, particularly polyunsaturated fats, which help to lower harmful cholesterol, making them good for heart health. The seeds also contain fibre to boost digestive health and calcium to protect bones. Chili pepper, garlic and sesame seeds lend their tempting aromas to protein-packed squid. A serving of soft noodles makes a great contrast to the crisp vegetables. Here's a great recipe too bring these healthy foods together.

Preparation 15 minutes

Cooking 6 minutes

Serves 4

• 453 g (1 lb) squid tubes
• 1 red chili
• 2 cloves garlic, crushed
• Grated zest of 1 lemon
• 1 leek
• 2 celery stalks
• 1 large yellow pepper
• 1 large zucchini
• 230 g (1/2 lb) bok choy
• 45 g (3 tbsp) olive oil or canola oil
• 60 g (4 tbsp) toasted sesame seeds
• 4 lemon wedges, to garnish

1. Slice the squid tubes into 2.5-centimetre-thick (one-inch-thick) rings and place them in a bowl. Finely chop the chili and mix it with the squid. Stir in the garlic and lemon zest. Thinly slice the leek, celery, yellow pepper and zucchini. Slice the bok choy, discarding the tough base.

2. Heat 30 grams (two tablespoons) of the oil in a large frying pan over high heat. Add the leek and celery and stir-fry for two minutes. Add the yellow pepper and zucchini and continue to stir-fry for one minute. Add the bok choy and cook for two minutes, or until it has wilted.

3. Heat another pan over high heat. Add the remaining 15 grams (one tablespoon) of oil. Add the squid and chili mixture. Stir-fry for one minute, turning once, until the squid is just firm. Divide the vegetables among four plates. Place the squid on top of the vegetables and sprinkle with sesame seeds. Garnish each portion with a lemon wedge and serve.

Alternative ingredients

• Instead of toasted sesame seeds, use 60 grams (four tablespoons) pine nuts.
• For a stronger vegetable flavour, use red instead of yellow pepper and choy sum (mustard greens) instead of bok choy.

• Heat the pan before adding the oil to cook the squid — the pan will retain the heat and the squid will cook quickly. Cook it too slowly, and the squid will be chewy. Marinating the squid with garlic and chili at the end of step 1 will intensify the flavour.
• Use a mild chili for a hint of heat or a tiny birds-eye chili for fiery flavour.
• If marinating the squid, mix 15 grams (one tablespoon) oil with the seasoning, then cover and chill until needed.
• If you buy sesame seeds that are not already toasted, heat them in a large dry frying pan over medium heat for three to five minutes, stirring, until they begin to brown. Don't let them burn or they will be bitter.

Nutritional information: 294 calories • 21 grams fat • 3 grams saturated fat • 5 grams carbohydrates • 22 grams protein • 4 grams fibre