health guides
Spaghetti with Calamari
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Marsala wine and red pepper flakes deliver sweetness and spicy to the pasta and squid.
Ingredients
- 2 tsp bottled crushed garlic, or 2 garlic cloves, minced
- 1/8 tsp crushed red pepper flakes
- 16 oz fresh or frozen calamari rings, thawed
- 1 14.5 oz can diced tomatoes
- 1/3 cup chopped fresh basil, packed
- 2 Tbs Marsala wine
- 1/4 cup milk (any kind is fine)
- 1 Tbs all-purpose flour
- 1/4 cup grated Parmesan cheese, divided
- 1 8 oz package spaghetti
Directions
- Cook the spaghetti according to package directions. While the pasta is cooking, heat the oil in a large nonstick skillet or Dutch oven over medium heat. Add the garlic and red pepper flakes and cook, stirring frequently, 1 to 2 minutes. Stir in the calamari and cook an additional 2 minutes. Add the tomatoes (with the juices), basil, and wine, raise the heat and bring to a boil. Reduce the heat and simmer until the liquid reduces slightly, about 10 minutes.
- Combine the milk and flour in a small bowl and whisk until well blended. Add the milk mixture to the tomato mixture and simmer, stirring constantly, until the mixture thickens slightly, about 2 minutes. Combine the sauce with the cooked, drained spaghetti and toss to combine. Serve in individual bowls and sprinkle with Parmesan cheese.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 384
Calories from Fat 40 (10%)
(7%)Total Fat 4g
(9%)Saturated Fat 2g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 1g
(90%)Cholesterol 270mg
(15%)Sodium 360mg
(12%)Potassium 411mg
Total Carbohydrate 54g
(15%)Dietary Fibre 4g
Sugars 5g
Sugar Alcohols 0g
(58%)Protein 29g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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