Calamari Rings with Spicy Salsa
2
Points®
Total time: 30 min • Prep: 20 min • Cook: 10 min • Serves: 4 • Difficulty: Easy
Why deep fry squid rings when you can increase the taste and lower the fat, calories and PointsPlus value with this easy adaptation.
Ingredients
Tomato
2 large, finely chopped
Red onion
1 small, finely chopped
Cucumber
¼ medium, finely chopped
Ketchup
2 tbsp(s)
Ground coriander
2 tbsp(s)
Chili powder
⅛ tsp(s)
Table salt
1 tsp(s)
Black pepper
1 pinch(es)
Cooked squid
350 gm, rings
Fat-free skim milk
2 tbsp(s)
Polenta, dry
50 gm, or instant semolina
Cooking spray
1 spray(s), low-fat
Instructions
1
First make the salsa by mixing together the tomatoes, red onion, cucumber, tomato ketchup, coriander or parsley and chilli powder. Season. Set aside.
2
Pat the squid rings dry with kitchen paper, then put them into a bowl with the milk. Season.
3
Put the polenta or semolina into a large polythene bag or sprinkle it onto a plate. Add the squid rings and toss to coat.
4
Mist a large non-stick frying pan with low fat cooking spray. Add a few squid rings and cook for 4-6 minutes, turning once. Cook the rest in batches, misting each time with low fat cooking spray. Drain on kitchen paper. Serve with the salsa.
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.