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Calamari Al Forno


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Ingredients:

  • 6 md Calamari tubes; cleaned and tentacles attached or 8 medium calamari tubes, cleaned (no tentacles)
  • 4 sl Stale bread; processed into breadcrumbs
  • 1/2 bn Italian parsley; chopped
  • 1 ts Grated lemon rind
  • 1 pn Dill
  • 2 Tomatoes; skinned and chopped
  • 1 ts Salt
  • Up to 1 cup olive oil
  • 1 pn Pepper

Directions:

Cut the calamari tubes into flat pieces then 'score' the inner side of the pieces with shallow knife cuts, to create a 'checkerboard' effect.
 
In a bowl, mix together the breadcrumbs, chopped parsley, lemon rind, dill, skinned and chopped tomatoes and salt and pepper to taste.
 
Place the calamari pieces and tentacles in an oven tray. Sprinkle with the breadcrumb mixture then drizzle with about 150ml. olive oil.
 
Bake at 200øc. for 15 minutes then serve on a bed of rocket leaves or radicchio, spooning over any extra juices from the pan.
 
Converted by MC_Buster.
 
Per serving: 331 Calories (kcal); 5g Total Fat; (12% calories from fat); 11g Protein; 63g Carbohydrate; 1mg Cholesterol; 2709mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
 
Converted by MM_Buster v2.0n.