EatSmarter exclusive recipe

Spaghetti with Calamari

and Cherry Tomatoes
5
Average: 5 (4 votes)
(4 votes)
Spaghetti with Calamari

Spaghetti with Calamari - Proof that pasta can be simple yet sophisticated - and utterly delicious!

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
580
calories
Calories

Healthy, because

Even smarter

Nutritional values

Calamaretti, as the Italians affectionately call these miniature squids, are not only particularly tender, but like the large squids they are also very low in fat and therefore low in calories; in return they bring plenty of easily digestible protein, iodine and B vitamins onto the plate.

 

If you want to increase the amount of fibre, it is best to use wholemeal spaghetti for the dish or mix it with conventional spaghetti. Please remember: The cooking time will then be slightly longer!

1 serving contains
(Percentage of daily recommendation)
Calorie580 kcal(28 %)
Protein36 g(37 %)
Fat12 g(10 %)
Carbohydrates77 g(51 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.2 μg(6 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.9 mg(91 %)
Vitamin B₆0.6 mg(43 %)
Folate72 μg(24 %)
Pantothenic acid1.1 mg(18 %)
Biotin17.8 μg(40 %)
Vitamin B₁₂6.2 μg(207 %)
Vitamin C24 mg(25 %)
Potassium771 mg(19 %)
Calcium103 mg(10 %)
Magnesium119 mg(40 %)
Iron4.9 mg(33 %)
Iodine23 μg(12 %)
Zinc3.4 mg(43 %)
Saturated fatty acids2.1 g
Uric acid233 mg
Cholesterol188 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 pound
small Calamari
1
4
14 ounces
14 ounces
½ bunch
flat-leaf Parsley
4 tablespoons
Preparation

Kitchen utensils

1 large Pot, 1 Cutting board, 1 Paper towel, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Bowl, 1 Pasta spoon, 1 large Skillet, 1 Slotted spatula

Preparation steps

1.
Spaghetti with Calamari preparation step 1

Remove any dark skin from squid tubes. Rinse squid thoroughly, pat dry and score with a sharp knife. 

2.
Spaghetti with Calamari preparation step 2

Rinse chile pepper, wipe dry and chop finely. Peel garlic and cut into thin slices.

3.
Spaghetti with Calamari preparation step 3

Rinse cherry tomatoes, drain and cut into quarters.

4.
Spaghetti with Calamari preparation step 4

Cook spaghetti in a pot of boiling salted water according to package instructions until al dente.

5.
Spaghetti with Calamari preparation step 5

Meanwhile, rinse parsley, shake dry, pluck leaves and chop finely.

6.
Spaghetti with Calamari preparation step 6

Heat the oil in a large skillet. Sauté garlic and chile, add squid and cook for about 30 seconds over high heat.

7.
Spaghetti with Calamari preparation step 7

Add cherry tomatoes and cook for 1-2 minutes. Season lightly with salt.

8.
Spaghetti with Calamari preparation step 8

Remove spaghetti with a slotted spoon, drain and add to the skillet, reserving pasta water.

9.
Spaghetti with Calamari preparation step 9

Add parsley to skillet, season with salt and pepper, and stir in enough pasta water to form a sauce that coats pasta. Serve immediately.