Spaghetti with Calamari
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!
(Percentage of daily recommendation)
|Calorie||580 kcal||(28 %)|
|Protein||36 g||(37 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||77 g||(51 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||1.2 μg||(6 %)|
|Vitamin E||5.8 mg||(48 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||10.9 mg||(91 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||72 μg||(24 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||17.8 μg||(40 %)|
|Vitamin B₁₂||6.2 μg||(207 %)|
|Vitamin C||24 mg||(25 %)|
|Potassium||771 mg||(19 %)|
|Calcium||103 mg||(10 %)|
|Magnesium||119 mg||(40 %)|
|Iron||4.9 mg||(33 %)|
|Iodine||23 μg||(12 %)|
|Zinc||3.4 mg||(43 %)|
|Saturated fatty acids||2.1 g|
|Uric acid||233 mg|
Remove any dark skin from squid tubes. Rinse squid thoroughly, pat dry and score with a sharp knife.
Rinse chile pepper, wipe dry and chop finely. Peel garlic and cut into thin slices.
Rinse cherry tomatoes, drain and cut into quarters.
Cook spaghetti in a pot of boiling salted water according to package instructions until al dente.
Meanwhile, rinse parsley, shake dry, pluck leaves and chop finely.
Heat the oil in a large skillet. Sauté garlic and chile, add squid and cook for about 30 seconds over high heat.
Add cherry tomatoes and cook for 1-2 minutes. Season lightly with salt.
Remove spaghetti with a slotted spoon, drain and add to the skillet, reserving pasta water.
Add parsley to skillet, season with salt and pepper, and stir in enough pasta water to form a sauce that coats pasta. Serve immediately.