- Portion size 4 servings
- Credits : Canadian Living Magazine: December 2010
Ingredients
Method
Holding calamari tube, pull off head and tentacles; set aside. Rinse squid tubes under cold water, rubbing off purplish skin. Pull out and discard “pen” (long clear plastic-like skeleton) from centre of tubes.On cutting board, pull off and discard fins from tubes. Cut off and discard eyes and head from tentacles, keeping tentacles attached on ring on top. Squeeze hard beak from centre of tentacles and discard.
Cut tubes crosswise into 1/2-inch (1 cm) wide rings; pat dry.
In saucepan, heat oil over medium heat; cook onion and garlic, stirring occasionally, until softened, about 3 minutes. Add wine and hot pepper flakes; cook for 1 minute.
Add tomatoes; bring to boil. Reduce heat and simmer for 5 minutes.
Add squid; simmer until tender, about 5 minutes. Sprinkle with salt.
Nutritional facts Per serving: about
- Sodium 294 mg
- Protein 13 g
- Calories 160.0
- Total fat 8 g
- Potassium 402 mg
- Cholesterol 174 mg
- Saturated fat 1 g
- Total carbohydrate 8 g
%RDI
- Iron 11.0
- Folate 5.0
- Calcium 5.0
- Vitamin A 2.0
- Vitamin C 25.0
