Rice With Squid And Vegetables -

Rice With Squid And Vegetables

Ingredients

2 small artichokes
Juice of ½ lemon
7 oz (200 g) dressed squid
1 clove garlic
3 tbsp (45 ml) olive oil, divided
⅔ cup (150 ml/100 g) small peas
2 tomatoes
½ cup (125 ml) water
5 threads saffron
½ cup (125 ml/100 g) short-grain rice
1 cup (250 ml) fish or vegetable stock 1 small fennel frond
3 sprigs Italian (flat-leaf) parsley
Pinch cayenne
Pinch dried chili flakes
Salt and freshly ground pepper

Details

Serves: 2

Method

Wash the artichokes, remove the hard outer leaves and trim the tips of the others right to the fleshy stems. Scoop out the choke and peel the bot­toms. Cut into quarters and place in a little water with lemon juice.

Cut the squid into quarters. Finely chop the garlic; peel and dice the tomatoes. Heat 2 tbsp (30 ml) of the oil. Stir in the squid and sauté for 2 minutes; remove and set aside. Drain the artichokes and sauté in the oil remaining in the pan. Stir in the peas, tomatoes and garlic, and brown lightly. Stir in the squid. Pour in the ½ cup (125 ml) water and heat.

Soak the saffron in 2 tbsp (30 ml) water. Rinse and drain the rice. Heat the remaining 1 tbsp (15 ml) oil and stir-fry the rice until translucent. Stir in squid mixture. Add a little stock and the saf­fron and water, and cook on low heat. Finely chop and stir in the fennel and parsley. Season with cayenne, chili flakes, salt and pepper. Gradually add remaining stock until all the liquid is absorbed, stirring constantly. Cook the rice for 20 minutes, just until al dente.

Per serving:- approx. 479 calories 25 g protein, 17 g fat, 52 g carbohydrates

Related food category:

• Rice, Grain and Pulses