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Greek-style squid with orzo pasta

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Greek-style squid with orzo pasta

Method

  • Cut the onion and the garlic into thick slices.
  • Cut the zucchini -lengthwise- in half and then into thick slices, so that it doesn’t melt and lose its flavor during cooking.
  • Add 2 tablespoons of olive oil into a pot over medium heat and then add the veggies.
  • Stir with a wooden spoon and sauté them for 5-7 minutes until caramelized.
  • Add the orzo pasta and sauté for 2-3 minutes, stirring constantly with the wooden spoon, so that it doesn’t break during boiling.
  • Deglaze the pot with the wine and wait until it is evaporated.
  • Add the canned tomatoes, the lemon zest, the lemon juice, and stir.
  • Add the water in three batches. Pour 1/3 of the water, lower the heat to medium and stir constantly.
  • Once the orzo absorbs the first batch of water, add the next 1/3.
  • Follow the same process for the rest of the water, stirring constantly. The orzo will be ready once it absorbs the whole water, after about 15 minutes.
  • Cut the fried squid into pieces and add them to the pot. Mix until they are combined with the rest of the ingredients.
  • Remove the pot from the heat and check the seasoning as the squid is quite salty.
  • Add the tahini, the finely chopped dill, and -optionally- salt and pepper, if you want a more intense flavor to your dish. Mix well.
  • Serve with extra finely chopped dill.
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Nutritional
Chart

Nutrition information per portion

269
Calories (kcal)
13 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

11.0
Total Fat (g)
16 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.6
Saturated Fat (g)
8 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

29.0
Total Carbs (g)
11 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

4.5
Sugars (g)
5 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

11.0
Protein (g)
22 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.5
Fibre (g)
10 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.33
Sodium (g)
6 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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