Seafood and vegetables at its best

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This colourful and delicious meal is something you can eat independently or mix with either rice or pastas. It is also a healthy diet meal any one can hold on to. • • • • • • • • • • 225g cleaned squid 150g raw, peeled prawns 6 scallops 150g sliced bamboo shoots 150g sliced water chestnuts ½ an egg white ½ tsp salt 1 tbsp cornflour paste 300ml oil ½ tsp finely chopped fresh ginger

• 2 spring onions cut into short sections

• 2 tbsp black bean and garlic sauce

• 2 sticks of celery thinly sliced diagonally • 1 carrot thinly sliced diagonally • ½ tsp sugar • 1 tbsp rice wine • ½ tsp sesame oil

1. Open up the squid and score the inside of the flesh in a criss-cross pattern, then cut the squid into diamond shaped pieces. Cut the prawns in half lengthways and cut each scallop into about 3 or 4 slices.

2. Mix the prawns and scallops with a pinch of salt, the egg white and about half the corn flour paste. Heat the oil in a preheated wok until it’s medium hot. Add the seafood for about 30 seconds then remove and drain.

3. Pour out the excess oil, leaving around 2 tablespoons of oil in the wok. Stir fry the ginger and the spring onions with the black bean and garlic sauce over a low heat for about 30 seconds or until fragrant.

4. Turn the heat up high again and add the vegetables to be stir fried for about 2 minutes. Return the seafood to the wok with the remaining salt, sugar and wine. Blend well and add a little water stirring constantly.

5. When the juices start to bubble, thicken it with the remaining corn flour paste. Sprinkle on sesame oil and serve hot.