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Ингредиенты
- 1 lb calamari, tubes
- 2 c. lowfat milk
- 4 Tbsp. extra virgin olive oil
- 2 clv garlic, chopped
- 1 med red onion, chopped
- 2 x tomato, diced
- 1/2 c. fresh basil, minced
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- 1 tsp cumin
- 1 tsp red chili, crushed
- 1/2 c. parsley
Инструкции
- Soak calamari tubes in lowfat milk.
- In a large saute/fry pan or possibly skillet, heat the oil; saute/fry the garlic and onion till translucent/soft, about 2 min.
- Add in the tomatoes, basil, sea salt, black pepper, cumin, chilies and parsley. Reduce heat to minimum and simmer 3 min.
- Grill squid and place over tomato salsa. Garnish with lemon wedges. Serve with French bread for dipping.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 360g | |
| Recipe makes 4 servings | |
| Calories 306 | |
| Calories from Fat 148 | 48% |
| Total Fat 16.68g | 21% |
| Saturated Fat 3.12g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 271mg | 90% |
| Sodium 413mg | 17% |
| Potassium 727mg | 21% |
| Total Carbs 16.06g | 4% |
| Dietary Fiber 1.6g | 5% |
| Sugars 9.78g | 7% |
| Protein 23.17g | 37% |
