Low-Fat Calamari In Tomato Sauce

1. Slice squid into 1/2 inch thick slices. Set aside.

2. Place all ingredients except squid in a large pan (I used an electric wok). Bring to the boil, then turn down and simmer for 15 minutes, or until sauce starts to thicken.

3. Add squid, and cook, stirring, until squid is tender and cooked through (about 4-6 minutes).

4. Serve immediately.

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Nutrient	Quantity
Total fats	6.2597 g
Protein	70.8278 g
Carbohydrates	19.4205 g
Energy	445.4729 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0181 g
Water	380.7676 g
Aspartic acid	6.8176 g
Calcium, Ca	153.7923 mg
Niacin	9.8658 mg
Fatty acids, total saturated 18:4	0.0272 g
Vitamin A, RAE	45.3601 g
Arginine	5.1529 g
Riboflavin	1.8688 mg
Fatty acids, total saturated 20:1	0.1996 g
Glutamic acid	9.6073 g
Sodium, Na	206.9445 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0363 g
Total lipid (fat)	6.2597 g
Manganese, Mn	0.2007 mg
Fructose	2.3616 g
Proline	2.8804 g
Fatty acids, total saturated 16:0	1.193 g
Choline, total	294.8407 mg
Sugars, total	4.784 g
Serine	3.1661 g
Fatty acids, total saturated 18:0	0.2631 g
Fatty acids, total saturated 20:4 undifferentiated	0.0408 g
Vitamin B-6	0.254 mg
Selenium, Se	203.2133 g
Ash	6.5142 g
Fatty acids, total saturated 18:1 undifferentiated	0.2087 g
Pantothenic acid	2.268 mg
Phenylalanine	2.5311 g
Copper, Cu	8.5859 mg
Thiamin	0.0907 mg
Retinol	45.3601 g
Methionine	1.5921 g
Iron, Fe	3.3149 mg
Carbohydrate, by difference	19.4205 g
Phosphorus, P	1008.5383 mg
Folate, total	22.6801 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.6623 g
Fatty acids, total saturated 22:1 undifferentiated	0.0318 g
Alanine	4.2729 g
Cholesterol	1056.8904 mg
Valine	3.0845 g
Fatty acids, total saturated 18:2 undifferentiated	0.0091 g
Glycine	4.4181 g
Glucose (dextrose)	2.4224 g
Fatty acids, total saturated 14:0	0.1633 g
Zinc, Zn	6.9657 mg
Isoleucine	3.0754 g
Fatty acids, total polyunsaturated	2.3769 g
Leucine	4.9715 g
Vitamin A, IU	149.6883 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0181 g
Folate, DFE	22.6801 g
Tryptophan	0.7893 g
Vitamin C, total ascorbic acid	21.3192 mg
Tyrosine	2.2589 g
Vitamin B-12	5.8968 g
Fatty acids, total saturated	1.6239 g
Histidine	1.3563 g
Fatty acids, total monounsaturated	0.4854 g
Threonine	3.0391 g
Folate, food	22.6801 g
Vitamin E (alpha-tocopherol)	5.4432 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	1.5513 g
Magnesium, Mg	153.5283 mg
Lysine	5.2799 g
Potassium, K	1151.6985 mg
Cystine	0.9253 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Balsamic vinegar	2 tablespoons	28.16	5.4496	0
Garlic Clove	5	0	0	0
squid	1	417.3129	13.9709	6.2597
chili pepper flake	2 teaspoons	0	0	0
passata	500 ml	0	0	0