Photo: K8
Estimated Nutrition (whole recipe, rough)
208
Calories
3g
Protein
15g
Fat
19g
Carbs
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Squid | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- from lois flack
- cyberealm bbs (315)786-1120
- * * *
- -and tentacles)
- 3/4 cup finely chopped onion
- 2 can (16 oz. each) italian-style
- 3 tbsp sliced black olives
- 1/2 tsp dried oregano
- 1/8 tsp red pepper
- 2 lbs cleaned, whole squid (body
- 1 tbsp olive oil
- 1 clove garlic, minced
- tomatoes, drained & chopped
- 1 tbsp capers
- 1/4 tsp dried majoram
- =
Directions
1
Cut body of squid into ½-inch slices; set aside. Heat olive oil in a large skillet; add onion and garlic. Cook until onion is tender. Add squid and remaining ingredients. Bring to a boil. Cover, reduce heat and simmer 30 minutes or until squid is tender. Do not overcook! serve over a bed of rice. makes 4 servings.
Recipe sourced from
fandom