Calamari rings with spicy salsa
2
Points®
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
Onion
1 small
Cucumber
¼ individual, extra large
Tomato ketchup
2 tablespoon(s)
Coriander, fresh
2 tablespoon(s)
Chilli Powder
⅛ teaspoon(s), level
Salt
1 pinch
Black pepper
¼ teaspoon(s)
Squid, raw
350 g
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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