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Ингредиенты
- 1 kg Small squid, (2lb)
- 5 Tbsp. Olive or possibly vegetable oil
- 500 gm Onions, sliced (1lb)
- 6 Tbsp. Red wine
- 150 ml Water, (1/4 pint)
- 1 tsp Dry thyme
- 2 sm Tomatoes, minced
- 1 x Green or possibly red pepper, de-seeded and cut in thin strips Salt and freshly grnd black pepper
Инструкции
- Prepare the squid. Pull the head of each squid away by hand, slit open the body lengthways and empty it of all its innards; wash it to remove any trace of sand and drain it.
- Cut off the upper part of the head, just underneath the eyes, being careful not to splash yourself with the ink, and throw away it.
- Wash the remaining part with the tentacles attached and drain.
- Slice the bodies in 2.5cm (1inch) wide strips.
- Heat the oil and fry the onions till lightly brown. Add in the squid and fry on a high heat, stirring for a few min.
- Pour in the wine slowly and then add in the water, thyme and seasoning; cover and cook gently for 20 min, stirring occasionally to prevent sticking.
- Add in the tomatoes and pepper and cook for a further 5-10 min.
- The sauce should be substantially thick and deliciously sweet with softened onions.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 519g | |
| Recipe makes 4 servings | |
| Calories 459 | |
| Calories from Fat 185 | 40% |
| Total Fat 20.61g | 26% |
| Saturated Fat 3.31g | 13% |
| Trans Fat 0.0g | |
| Cholesterol 583mg | 194% |
| Sodium 121mg | 5% |
| Potassium 985mg | 28% |
| Total Carbs 22.27g | 6% |
| Dietary Fiber 3.1g | 10% |
| Sugars 6.97g | 5% |
| Protein 40.93g | 65% |
