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Baked Stuffed Squid















Trans-fat Free


1 pound squid
1 x salt
6 tablespoons olive oil
1 each onions
cup rice
raw long-grain white
½ cup parsley leaves
chopped fresh
¼ cup mint leaves
chopped fresh
2 tablespoons white wine
¼ cup pine nuts
¼ cup raisins, seedless
1 x black pepper
freshly ground
4 each tomatoes
peeled, drained
cup white wine


Wash and clean the squid, separating the outer sacs from the heads and tentacles, removing and discarding the translucent cartilage, and small sand bag and ink. Rub salt on the outer sacs and rinse them inside and out with cold water. Heads and tentacles should be rinsed thoroughly and cooked along with the sacs after you stuff the latter. Drain and set aside.

Heat ¼ cup of the oil in a heavy frying pan, then add the onion and cook, without browning, until transparent. Stir in the rice and sauté a few minutes, until golden. Blend in the parsley, mint, 2 tablespoons wine, pine nuts, and raisins, and season with salt and pepper to taste. Add enough water to half cover and cook for a few minutes, then stuff the squid sacs with the mixture using a very small spoon and allowing enough liquid in each for the rice to cook. Seal opening with skewers or toothpicks. Place the stuffed sacs with the heads and tentacles in a baking-serving dish. Sprinkle with salt and pepper and set aside.

Meanwhile, combine the tomatoes, ⅓ cup wine, and a little salt and pepper in a small saucepan and simmer for 5 minutes. Pour the sauce over the squid and dribble the remaining 2 tablespoons olive oil over the top. Bake in a medium-slow oven (300 F) for 1½ hours or until the squid and rice are tender and the sauce has thickened. Serve warm or cold.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 288g (10.2 oz)
Amount per Serving
Calories 46153% of calories from fat
 % Daily Value *
Total Fat 27g 42%
Saturated Fat 4g 21%
Trans Fat 0g
Cholesterol 236mg 79%
Sodium 291mg 12%
Total Carbohydrate 10g 10%
Dietary Fiber 2g 10%
Sugars g
Protein 39g
Vitamin A 28% Vitamin C 44%
Calcium 7% Iron 14%
* based on a 2,000 calorie diet How is this calculated?


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