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Photo of Calamari rings with spicy salsa by WW

Calamari rings with spicy salsa

2
Point(s)
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 extra large, finely chopped

Tomato ketchup

2 tablespoon(s)

Coriander, fresh

2 tablespoon(s), chopped, or parsley

Chilli Powder

⅛ teaspoon(s), level

Salt

1 pinch

Black pepper

¼ teaspoon(s)

Squid, raw

350 g, rings

Skimmed Milk

2 tablespoon(s)

Polenta, Dry

50 g

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 and 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 into a large polythene bag or sprinkle it onto a plate. Add the squid rings and toss to coat.
  4. Mist a large nonstick frying pan with cooking spray. Add a few squid rings and cook for 4-6 minutes, turning once. Cook the rest in batches, misting each time with cooking spray. Drain on kitchen paper. Serve with the salsa.

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