Name: Calamari rings with spicy salsa
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4 servings
Ingredients: 2 large Tomato finely chopped; 1 small Onion(s) red, finely chopped; 0.25 individual Cucumber finely chopped; 2 tablespoons Tomato ketchup; 2 tablespoons Coriander, fresh chopped, or parsley; 0.125 teaspoons, level Chilli Powder; 1 pinch Salt; 0.25 teaspoons Black pepper; 350 g Squid, raw rings; 2 tablespoons Skimmed Milk; 50 g Polenta, Dry or instant semolina; 5 spray(s) Calorie controlled cooking spray

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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

⅛ 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

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.
Pat the squid rings dry with kitchen paper, then put them into a bowl with the milk. Season.
Put the polenta or semolina into a large polythene bag or sprinkle it onto a plate. Add the squid rings and toss to coat.
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.

Calamari rings with spicy salsa

Ingredients

Instructions

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