Sautéed Squid with Yogurt & Lime

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.

Serves 4

PREPARATION TIME 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

•  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.

•  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.

•  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.