Calamari rings with spicy salsa

2
Total Time
30 min
Prep
20 min
Cook
10 min
Serves
4
Difficulty
Easy
Don't deep fry squid rings when you can increase the taste and lower the fat with this easy adaptation.

Ingredients

Tomato

2 large, finely chopped

Onion(s)

1 small, red, finely chopped

Cucumber

¼ individual, finely chopped

Tomato ketchup

2 tablespoons

Coriander, fresh

2 tablespoons, chopped, or parsley

Chilli Powder

teaspoons, level

Salt

1 pinch

Black pepper

¼ teaspoons

Squid, raw

350 g, rings

Skimmed Milk

2 tablespoons

Polenta, Dry

50 g, or instant semolina

Calorie controlled cooking spray

5 spray(s)

Instructions

  1. First make the salsa by mixing together the tomatoes, red onion, cucumber, tomato ketchup, coriander or parsley and chilli flakes or 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.

Start eating better than ever!