Been a while hasn’t it. Well here is a quickie. This is a light and tasty meal.
(Don’t be afraid of cooking squid. It is one of those that need a quick hot cook. If you cook it too long it will become rubbery.)
It’s not too expensive either. Get the smaller ones as they are sweeter and less rubbery.
Ingredients:
270g squid
1 lemon
10g butter
2 garlic cloves
Parsley (I used the frozen prepared parsley from sainsburys, its handy to have in the freezer)
Salt and pepper
1. You need to prepare the squid. It is really easy, but if you dont feel you can do it then get the fishmonger to.
You just pull the head away from the body. Stick your finger inside and remove the quill from inside the body part, (its like a long clear shard of glass). Remove the ‘ears’ from either side of the squid body and remove the skin with your fingers. Cut the tentacles just below the eyes, (don’t whatever you do cut the ink sac). Pull away the ‘beak’ at the base of the tentacles. Now just wash it and then dry on some paper towel. Then just slice the body of the squid into rings.
2. Put a large nonstick frying pan on the hob. Add the butter, zest of the lemon and finely chopped garlic. Heat the pan and stir.
3. When the butter is melted and the pan really hot throw in the squid (rings and tentacles). It will take literally 2 mins to cook, and stir it until its ready. Season and add the chopped parsley. Turn off the heat, and squeeze half the lemon over the squid.
That’s it, a whole meal (squid and veg) cooked in 5 minutes This will quite easily do 2 people. Or if like me you have calories to eat its is great for 1.
This whole plate with 100g broccoli and 120g of asparagus is only 433 calories (according to myfitnesspal) and its less than 5% fat.
The squid dish (minus the veg) is 336 cals. Or if you split it into two only 168 calories.
Enjoy!!
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