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Photo of Calamari Rings with Spicy Salsa by WW

Calamari Rings with Spicy Salsa

2
Points® value
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 POINTS® 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.

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