Chicagoans have eaten oceans of squid since the growth in popularity of fried calamari. And who can blame us, because the lightly breaded calamari are delicious - whether dipped in a zesty tomato sauce or garlicky aioli or on their own.
But I'll wager that only a few of us have eaten squid prepared in other ways, whether sauteed, grilled, braised or stuffed and baked. It's too bad; squid are delicious and beloved in Mediterranean and Asian cuisines. They're also rich in protein and low in saturated fat.
Don't let squeamishness put you off from trying a squid recipe. Squid are usually sold cleaned. Just make sure to rinse the squid well in cold water before cooking.
Squid With Pasta, Tomatoes and Olives
Serves 4 -- Total time: 40 minutes
1/2 pound orecchiette pasta or small shells
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
1 1/2 pounds squid, cleaned, bodies cut into 1/2 -inch rings, tentacles left whole
1 can (14 1/2 ounces) chopped tomatoes
1/2 cup dry white wine
1/2 cup mixed black and green olives, pitted, chopped
1/2 teaspoon salt
freshly ground pepper
1/4 cup chopped flat-leaf parsley
Cook pasta in abundant salted water according to package directions.
Meanwhile, heat olive oil over medium heat in a large heavy skillet. Add garlic; cook until garlic is golden, about 1 minute. Add squid, tomatoes and wine; heat to a simmer. Cook, stirring occasionally, until squid is almost tender, about 25 minutes. Add olives, salt and pepper to taste; cook 5 minutes more.
Drain pasta; stir into skillet along with the parsley. Serve in pasta bowls.
Per serving: 536 calories; 18 grams fat; 3 grams saturated fat; 480 milligrams cholesterol; 51 grams carbohydrate; 40 grams protein; 863 milligrams sodium; 3 grams fiber
Joe Gray writes for the Chicago Tribune, which provided the recipe and analysis. This recipe is loosely inspired by a Venetian-style calamari recipe in "1,000 Italian Recipes," by Michele Scicolone.
Squid with pasta, tomatoes and olives
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