Risotto with Calamari
With only 4 grams of fat, the delicious squid risotto is hard to beat in terms of dietary fitness. But it still makes you full - protein and fibre ensure that. Sweet peppers bring vitamins into play: 1 portion of risotto covers the daily requirement of vitamin A and C 100 percent.
The risotto also tastes great cold as a salad and is therefore perfect for picnics, garden parties or as an appetizer in a Mediterranean menu.
(Percentage of daily recommendation)
|Calorie||244 kcal||(12 %)|
|Protein||14 g||(14 %)|
|Fat||4 g||(3 %)|
|Carbohydrates||37 g||(25 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9.5 g||(32 %)|
|Vitamin A||987 mg||(123,375 %)|
|Vitamin D||0.5 μg||(3 %)|
|Vitamin E||7 mg||(58 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||6 mg||(50 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||40.3 μg||(13 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||15.8 μg||(35 %)|
|Vitamin B₁₂||2.5 μg||(83 %)|
|Vitamin C||155 mg||(163 %)|
|Potassium||606 mg||(15 %)|
|Calcium||88 mg||(9 %)|
|Magnesium||106 mg||(35 %)|
|Iron||4.5 mg||(30 %)|
|Iodine||23 μg||(12 %)|
|Zinc||1.8 mg||(23 %)|
|Saturated fatty acids||0.7 g|
|Uric acid||137 mg|
- 100 grams Squid ring (frozen)
- 1 onion (about 50 grams)
- 1 garlic
- 1 carrot (about 100 grams)
- 2 yellow Hungarian wax peppers (each about 100 grams)
- 2 red Hungarian wax peppers (each about 100 grams)
- 250 milliliters Vegetable broth
- 70 grams
- 1 lemon
- ½ bunch flat-leaf parsley
- 1 teaspoon olive oil
- ground paprika (hot)
Thaw calamari according to package instructions, for about 30 minutes.
Meanwhile, peel the onion and garlic. Cut onion into fine dice and finely chop the garlic. Rinse carrot, peel and cut into 5 mm (approximately 1/4-inch) slices.
Halve wax peppers lengthwise, remove seeds, rinse and dry. Cut peppers into strips, about 5 mm (approximately 14 inch) wide.
Bring 150 ml (approximately 1/2 cup) vegetable broth with onion and garlic to a boil. Add brown rice, return to a boil, cover and cook over low heat for about 15 minutes, stirring occasionally.
Meanwhile, rinse the lemon in hot water, wipe dry and finely grate about ½ teaspoon zest. Set lemon aside. Rinse the parsley, shake dry and pluck the leaves. Set a few leaves aside and chop the rest.
Add peppers, carrot and lemon zest to the rice and continue to cook for about 12 minutes more, stirring occasionally and gradually adding remaining vegetable broth as the broth is absorbed.
Rinse thawed squid in a sieve and drain. Pat dry with a kitchen towel or paper towel.
Heat the olive oil in a skillet. Add calamari and cook over high heat for 1-2 minutes. Season with salt and pepper and mix in the parsley.
Cut lemon in half and cut one half into wedges (save remaining half for another use). Season risotto with salt, pepper and paprika, top; with calamari, garnish with lemon wedges and serve immediately.