© 2019 Ching He Huang. All rights reserved.

Seafood And French Bean Stir Fry

Serves : 2 Preparation 5 mins Cooking 5 mins Total 10
Nutrition facts: 246.00 calories 26.10g protein 16.60g carbs 5.20g sugars 8.70g fat 1.70g 5.80g fibre 1499.00mg sodium
Ingredients: 1 tablespoon Groundnut oil 4 small cloves, smashed, peeled and finely chopped Garlic 1 inch piece of fresh root, peeled and finely chopped Ginger 1 large, sliced Red cayenne chilli 1 tablespoon, rinsed, roughly chopped Fermented, salted black beans 1 tablespoon Shaosing rice wine 300g, topped French bean 50ml Cold water 250g (squid rings, mussels, prawns) Mixed cooked seafood 1 tablespoon Low sodium light soy sauce 1 teaspoon + 1 tablespoon cold water Cornflour For the garnish: 1 tablespoon freshly chopped (optional on the side) Red chilli A quick healthy tasty stir fry full of protein and goodness!

Seafood And French Bean Stir Fry

  1. Serves : 2
  2. Preparation time 5 Minutes
  3. Cooking time 5 Minutes
per serving

Cals


246.00

Protein (g)


26.10

Carbs (g)


16.60

Sugars (g)


5.20

Fat (g)


8.70

Sat Fat (g)


1.70

Fibre (g)


5.80

Sodium (mg)


1499.00

Source from

Ching He Huang Web Site

About the recipe

main courses

A quick healthy tasty stir fry full of protein and goodness!

Ingredients
  • Groundnut oil - 1 tablespoon
  • Garlic - 4 small cloves, smashed, peeled and finely chopped
  • Ginger - 1 inch piece of fresh root, peeled and finely chopped
  • Red cayenne chilli - 1 large, sliced
  • Fermented, salted black beans - 1 tablespoon, rinsed, roughly chopped
  • Shaosing rice wine - 1 tablespoon
  • French bean - 300g, topped
  • Cold water - 50ml
  • Mixed cooked seafood - 250g (squid rings, mussels, prawns)
  • Low sodium light soy sauce - 1 tablespoon
  • Cornflour - 1 teaspoon + 1 tablespoon cold water
For the garnish
  • Red chilli - 1 tablespoon freshly chopped (optional on the side)

Steps

  • Prepare all the ingredients.
  • Heat a wok over high heat and when the wok starts to smoke, add the groundnut oil. Give the oil a swirl and then add the garlic, ginger, chilli and black beans and stir-fry cooking for a few seconds, then add in the french beans. Cook stirring for 1 minute and then deglaze the wok with the shaosing rice wine. Cook the beans for another minute then add 50ml of cold water around the edges of the wok to help create some steam. Keep stirring and once the beans have darkened in colour, add in all the seafood. The seafood is cooked so quickly follow with seasoning – low sodium light soy sauce and then the cornflour and water paste.
  • Take it off the heat and transfer to a serving plate. Eat immediately, this will make a light supper or serve with steamed Jasmine rice or brown rice if you wish.
Ingredients
  • Groundnut oil - 1 tablespoon
  • Garlic - 4 small cloves, smashed, peeled and finely chopped
  • Ginger - 1 inch piece of fresh root, peeled and finely chopped
  • Red cayenne chilli - 1 large, sliced
  • Fermented, salted black beans - 1 tablespoon, rinsed, roughly chopped
  • Shaosing rice wine - 1 tablespoon
  • French bean - 300g, topped
  • Cold water - 50ml
  • Mixed cooked seafood - 250g (squid rings, mussels, prawns)
  • Low sodium light soy sauce - 1 tablespoon
  • Cornflour - 1 teaspoon + 1 tablespoon cold water
For the garnish
  • Red chilli - 1 tablespoon freshly chopped (optional on the side)