A 1-cup serving of fresh squid -- also known as calamari -- is low in fat, rich in protein and an excellent source of essential nutrients like copper, selenium and vitamin B-12. However, one of the most popular ways to prepare squid is deep-frying, a method that can significantly increase your intake of fat and cholesterol per serving. By choosing a cooking method like boiling, you can prepare low-fat squid that is healthy, tender and versatile. Squid rings consist of thin slices of the squid's body. You can purchase them fresh or frozen or cut your own from cleaned squid.
Step 1
Fill a large bowl with cold water. Put the squid rings into the water and move them around with your hands to gently wash each.
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Step 2
Remove and discard any pieces of membrane or connective tissue on the rings. Drain the squid in a colander or strainer.
Step 3
Boil water in a large saucepan or stockpot. Add the squid rings and allow them to cook for 2 minutes.
Step 4
Drain the cooked rings and transfer them to a clean bowl. Check each for pieces of membrane that need to be removed.
Step 5
Use the squid rings immediately or cool them to use later in other dishes.
Things You'll Need
2 large bowls
Squid rings, thawed, if purchased frozen
Colander or strainer
Large saucepan or stockpot
Tip
Try marinating cooked squid rings in the refrigerator for at least two hours, then serving them on salad greens or cooked grains like couscous.
Once the squid rings have been cooked, you can toss them with a small amount of vegetable or olive oil and grill them for 30 seconds in a grill pan that has been heated until it is smoking.
To save time when you purchase whole squid, ask the fishmonger to clean it for you at the fish counter.
Warning
Squid is naturally high in cholesterol, with 3 ounces containing 198 milligrams -- 66 percent of the amount of cholesterol that a healthy adult should limit herself to each day. Eat squid and squid rings only occasionally and in moderation, especially if you have high blood cholesterol or a history of heart disease.
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