Squid with Wheat Berries

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Squid with Wheat Berries
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
334
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie334 kcal(16 %)
Protein18.99 g(19 %)
Fat11.65 g(10 %)
Carbohydrates41.74 g(28 %)
Sugar added0 g(0 %)
Roughage8.67 g(29 %)
Vitamin A115.73 mg(14,466 %)
Vitamin D0 μg(0 %)
Vitamin E1.57 mg(13 %)
Vitamin B₁0.29 mg(29 %)
Vitamin B₂0.41 mg(37 %)
Niacin6.75 mg(56 %)
Vitamin B₆0.16 mg(11 %)
Folate22.8 μg(8 %)
Pantothenic acid0.5 mg(8 %)
Biotin4.92 μg(11 %)
Vitamin B₁₂0.98 μg(33 %)
Vitamin C22.64 mg(24 %)
Potassium658.8 mg(16 %)
Calcium63.16 mg(6 %)
Magnesium40.65 mg(14 %)
Iron2.51 mg(17 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.55 g
Cholesterol176.15 mg

Ingredients

for
6
Ingredients
4 tablespoons olive oil
4 cups Calamari (cleaned and sliced into rings)
6 tomatoes (diced)
3 sprigs thyme
2 cloves garlic (crushed)
1 ½ cups Tender wheat (such as “Ebly”)
How healthy are the main ingredients?
olive oilgarlicthymetomato

Preparation steps

1.
Heat 2 tbsp of olive oil in a frying pan, add the calamari and cook very gently for about 5 minutes, stirring. Add the tomato, sprigs of thyme and crushed garlic. Season and sweat for 10 minutes stirring from time to time.
2.
In the meantime, bring a saucepan of salted water to the boil, add the wheat and cook as indicated on the packet.
3.
When the calamari is ready, transfer to a warm dish and keep hot. Strain the wheat and transfer immediately to the frying pan used for the calamari. Add the remainder of the oil and some pepper then stir well over a medium heat for 2 to 3 minutes.
4.
Divide the wheat between six dishes and top with the calamari fricassee. Serve hot.