Calamari doesn’t have to be fried to be delicious, especially when it’s tossed into this fast and healthy pasta dish. If fresh calamari is not available, use ultra-convenient frozen calamari rings instead.
Number of Servings:
2 teaspoons bottled crushed garlic, or 2 garlic cloves, minced
1/8 teaspoon crushed red pepper flakes
16 ounces fresh or frozen calamari rings, thawed
One 14 ½-ounce can diced tomatoes
1/3 cup chopped fresh basil, packed
2 tablespoons Marsala wine
1/4 cup milk (any kind is fine)
1 tablespoon all-purpose flour
1/4 cup grated Parmesan cheese, divided
Cook the spaghetti according to package directions. While the pasta is cooking, heat the oil in a large nonstick skillet or Dutch oven over medium heat. Add the garlic and red pepper flakes and cook, stirring frequently, 1 to 2 minutes. Stir in the calamari and cook an additional 2 minutes. Add the tomatoes (with the juices), basil, and wine, raise the heat and bring to a boil. Reduce the heat and simmer until the liquid reduces slightly, about 10 minutes.
Combine the milk and flour in a small bowl and whisk until well blended. Add the milk mixture to the tomato mixture and simmer, stirring constantly, until the mixture thickens slightly, about 2 minutes. Combine the sauce with the cooked, drained spaghetti and toss to combine. Serve in individual bowls and sprinkle with Parmesan cheese.
Source: By Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
430 calories; 11g fat (2g saturated, 0.8g omega-3); 410mg sodium; 50g carbohydrates; 4g fiber; 30g protein; 35% vitamin C; 15% calcium
Calamari is a favorite restaurant appetizer and now you can prepare it at home.
Number of Servings:
2 lbs. cleaned squid, cut into rings
1 1/2 cup vegetable oil
2 T. water
1/2 tsp. garlic powder
1 cup extra fine cracker meal
1 cup flour
1/2 teaspoon black pepper
2 T. grated parmesan cheese
1/4 cup milk
prepared marinara sauce
Rinse squid rings and set aside. Preheat vegetable oil in a large skillet.
Place marinara sauce in saucepan on low heat.
In a bowl, combine eggs, milk, water and mix thoroughly. Reserve.
In a shallow dish, combine cracker meal, parmesan cheese and garlic powder. Reserve.
In a separate dish, place flour seasoned with black pepper. Coat squid with seasoned flour. Dip into egg mixture and then into cracker meal mixture. Increase vegetable oil to medium high. When hot, place squid rings into oil and cook 1-2 minutes until golden brown.
Place Calamari on serving dish and garnish with lemon wedges. Serve with warm marinara sauce.
Source: Bob & Joe's Smart Seafood Guide, A Practical Look at Seafood.