Dietary salads with squid: simple and tasty pp recipes

If you are picky about your diet and watch your figure, then my PP recipes for dietary salads with squid are just for you. They turn out tasty and satisfying, and are very simple to prepare. It doesn't take long to prepare; you'll need about 10-15 minutes before serving. Treat your family to it, I assure you that they will like it, and after that your culinary piggy bank will be significantly replenished.

Squid meat is not only tender, but also very healthy. It contains vitamins of almost all groups, microelements: iodine, manganese, iron, calcium, phosphorus, and in terms of potassium content it is out of competition with other seafood delicacies. People who are losing weight love it for its low calorie content. 100 pieces of cooked meat contain only 100 kcal, but there are 18 g of pure protein and only 2.2 g of fat.

Most recipes will require frozen ingredients to prepare. First, wait for the carcasses to thaw on their own. No need to put them under hot water or try to defrost them in the microwave. Otherwise, the juice will be lost. Then cook the melted squid. To do this, heat water in a saucepan, add spices (bay leaves, parsley, cloves, black peppercorns). Place seafood in boiling water and keep for no more than 1-2 minutes. Then remove the carcasses with a slotted spoon and place them in a container with cold water. Clean the carcasses from films and entrails. They are ready to eat.

Pasta with squid

Products (for 4 servings)

• Spaghetti (or feather pasta, spirals, etc.) – 400 g
• Squid – 400 g
• Tomatoes – 2 pcs.
• Garlic – 2-3 cloves
• Olive oil (vegetable) – 5 tbsp. spoons
• Provençal herbs – to taste
• Lemon juice – 1 tbsp. spoon
• Salt - to taste
• Pepper - to taste

How to cook pasta with squid:

1. Defrost the squids and wash them.
2. Cut raw squid into rings or strips.
3. Place a saucepan of water (2.5 l) on the fire. Boil water, add salt, add 1 tbsp. a spoonful of vegetable oil. Place spaghetti in boiling water. Stirring, bring to a boil. Cook over medium heat until done according to instructions.
4. Drain the spaghetti in a colander.
5. Wash the tomatoes, peel the skin, grate.
6. Heat a frying pan, pour in vegetable oil. Place tomatoes in hot oil. Fry over high heat, stirring, for 1 minute.
7. Add the squid, stirring, and fry for another minute.
8. Peel the garlic and crush it in a garlic press. Add garlic, salt, pepper, Provençal herbs and lemon juice to the pan. Stir, fry everything together, stirring, for no more than 1 minute.
9. Mix the pasta with the squid and serve. Bon appetit!

Diet salad for 2 servings

In half an hour you can prepare a low-calorie dish for two. Required:

• 2 squid (whole carcasses);
• 2 boiled eggs;
• 1 cucumber;
• 10 cherry tomatoes;
• 1 purple onion;
• 2 bunches of lettuce;
• 1 tbsp. spoon of vinegar;
• 1 tsp. Sahara.

1. Marinate the onion in vinegar and sugar for half an hour.
2. During this time, clean the seafood, boil in boiling water (2 minutes), cut into cubes.
3. Grate the whites and yolks of the eggs separately, cut the cucumber into cubes, and cut the tomatoes into rings.
4. The dressing is prepared separately. It requires yogurt, mustard, lemon juice, Worcestershire sauce, salt and pepper. Mix all this with a fork. Choose proportions to suit your taste.
5. Place the finished dish in layers on a plate - lettuce, onion, pour over the dressing, egg white, squid, cucumber, tomato in any order, alternate the yolk with the dressing.

The top layer does not need to be watered with dressing.

Squid in Chinese

Products

• Squid – 1 kg
• Bell pepper – 2 pcs.
• Onions – 2 pcs.
• Honey – 1 tbsp. spoon
• Salt - to taste
• Ground black pepper - to taste
• Soy sauce - to taste
• Vegetable oil (for frying)

Recipe

1. Prepare everything you need for Chinese-style squid.
2. How to cook squid in Chinese:
3. To boil water. Place the squid in it and cook until the water first boils.
4. After this, remove the squids and leave to cool.
5. Cut the onion into half rings and fry.
6. Cut the pepper into thin strips, add to the onion and fry.
7. Cut the cooled squid into thin rings and add to the vegetables. Simmer for 3-5 minutes.
8. Add honey and soy sauce to the squid. Mix well.
9. Chinese squids are ready. Bon appetit!

Squid stewed in sour cream

Products (for 4 servings)

• Fresh squid – 500 g
• Onion – 1 head
• Sour cream – 2-3 tbsp. spoons
• Flour – 3 teaspoons
• Vegetable oil – 3 tbsp. spoons
• Dill or parsley – 3-4 sprigs (to taste)
• Salt – 0.5-1 teaspoon (to taste)
• Pepper (optional) – 1 pinch (to taste)

Recipes

1. Products for cooking squid in sour cream are in front of you.
2. How to cook squid stewed in sour cream:
3. Peel and wash the onions. Cut the onion into thin half rings.
4. Clean and wash the squids.
5. Cut the prepared squid into strips or rings.
6. Season with salt and pepper (optional), roll in flour.
7. Heat a frying pan, pour in vegetable oil. Place squid in hot oil and quickly (no longer than 2-3 minutes) fry in oil over medium heat, stirring.
8. Remove the squids. Saute the onion in the fat remaining after the squid until golden brown over medium heat, stirring, 2-3 minutes.
9. Place sautéed onions in a frying pan or stewing dish and place fried squid on top.
10. Then pour sour cream over everything and simmer the squid in sour cream after boiling for 10-15 minutes, on the lowest heat under the lid. Squid stewed in sour cream is ready.
11. Serve squid stewed in sour cream with boiled rice or mashed potatoes. Bon appetit!

Rice with squid and egg

Products (for 2 servings)

• Rice (raw) – 80 g or boiled rice – 250 g
• Squid – 1 pc.
• Egg – 1 pc.
• Red onion – 0.5 pcs.
• Garlic – 1 clove
• Fresh dill – 0.3 bunches
• Hot pepper (optional) – 0.25 pcs.
• Sunflower oil – 2 teaspoons
• Soy sauce – 1.5 teaspoons
• Salt - to taste

Recipe

1. Prepare all the necessary ingredients to cook rice with squid and egg.
2. My squid is unpeeled, that is, the squid carcass is covered with a thin brown film. In order to remove the film, you need to immerse the squid in boiling water for 10 seconds, then transfer it to ice water - the skin will come off in small flakes.
3. Then, to bring the squid carcasses to readiness, boil them in salted boiling water for another 30 seconds. Turn off the heat and leave the squid in the hot water for 10 minutes. Cool the squid again in cold water.
4. While cooking the squid, cook the rice in salted water (500 ml) until tender, about 15 minutes. Or use already cooked rice left over from a previous meal.
5. Clean the finished squid carcasses from the entrails and remove the chord. Cut the squid into rings.
6. Break the egg into a bowl and beat with a fork with a pinch of salt.
7. Heat 1 teaspoon of sunflower oil in a frying pan. Fry the egg, stirring constantly to form large egg flakes. Transfer the fried egg from the pan to a plate.
8. Peel and chop the garlic. Wash and chop the dill. Peel the onion and cut into small cubes. If you wish, you can also add hot pepper to the dish by cutting it into cubes, I did not add it.
9. Add another 1 teaspoon of sunflower oil to the pan and heat it up. Fry the garlic and onion for 30 seconds.
10. Place cooked rice, squid rings and fried egg into the frying pan with the onions and garlic.
11. Also add dill, pour in soy sauce.
12. Mix rice with squid and egg. Warm up for a couple of minutes over low heat.
13. Rice with squid and egg is ready to serve. Bon appetit!

Main conclusions

Seafood is a simple and affordable way to lose weight without feeling constantly hungry:

1. Squids are a source of protein, as well as many beneficial microelements.
2. Proper dietary nutrition involves avoiding frying in favor of baking and steaming.
3. The best “partners” for squid are vegetables, cheese, fish and cereals (rice).
4. Seafood can be consumed for breakfast, lunch and dinner.
5. It is important to keep track of time during the cooking process.

Squids are versatile. They can be consumed boiled, baked, fried and stewed. They are equally delicious in soups and grilled. Any diet based on seafood helps not only to lose weight, but also to improve the general condition of the whole body.

Comment on the article and share your impressions about diets using seafood and the results achieved with them.

Pasta with squid in creamy sauce

Products (for 2 servings)

• Spaghetti – 180 g (the weight of raw pasta is indicated)
• Squid – 1 pc. (about 250 g)
• Onions – 1 pc.
• Cream 20% – 180 ml
• Butter – 30 g (1 tbsp)
• Hard cheese – 30 g
• Salt - to taste
• Ground black pepper - to taste
• Nutmeg - to taste

Recipe

1. Prepare all the ingredients needed to prepare the squid pasta in creamy sauce.
2. The first step is to prepare the squid carcass. My squid is unpeeled and completely defrosted. To prevent the squid meat from becoming rubbery, it should be cooked for a minimum time. Boil water in a saucepan, add a little salt and put the squid in the boiling water.
3. Bring the water to a boil and then cook the squid for no longer than 30 seconds.
4. Then immediately remove and plunge the squid into ice water for 1 minute. If there is any skin left on the squid carcass, remove it. You can also clean the squid from a thin film.
5. Dry the squid and cut into strips.
6. Peel the onion and cut into small cubes.
7. Heat 15 g butter in a frying pan. Fry the onion over high heat until lightly golden, about 2 minutes.
8. Add the squid to the onion and continue frying for another 2 minutes over high heat.
9. Then pour the cream into the pan, add salt, ground black pepper and nutmeg to taste.
10. Bring the cream to a boil and cook the sauce with squid until slightly thickened (3-4 minutes).
11. While preparing the sauce, boil the spaghetti in boiling salted water. Place the cooked spaghetti in a colander and let the water drain.
12. Place the spaghetti back into the pan, add the remaining butter and stir.
13. Now arrange the spaghetti into portioned plates, top with squid sauce and sprinkle each portion with finely grated hard cheese.
14. Serve pasta with squid in creamy sauce immediately after cooking. Bon appetit!

Japanese seafood salad

The advantages of this salad are quick preparation (no more than 10 minutes for 2 servings) and low calorie content. The protein makes the dish very satisfying. You will need:

• 1 squid;
• 100 g pickled champignons;
• 30 g hard cheese;
• 30 g walnuts;
• garlic clove;
• soy sauce, sour cream, parsley to taste.

1. Lightly boil the squid, then cool and cut into rings.
2. Add chopped champignons, grated cheese, chopped nuts.
3. For dressing, mix sour cream, soy sauce, crushed garlic.
4. Mix everything thoroughly and season the salad.

Potatoes with squid

Products (for 10 servings)

• Squid – 500 g
• Potatoes – 1 kg
• Bulb onions
• Carrot
• Greenery
• Vegetable oil
• Salt
• Pepper

Recipe

1. Cut the potatoes into strips and fry in oil.
2. Add salt and spices to taste, stir.
3. Grate the carrots on a coarse grater and finely chop the onion. In a separate frying pan, fry in oil.
4. Add to potatoes.
5. Sliced ​​squids are sent to the vegetables.
6. Cover with a lid and simmer over low heat for 10 minutes.
7. At the end add greens.
8. Bon appetit!

Squid for dinner - PP cooking recipe

An ideal dietary recipe for those who adhere to proper nutrition. This option for a pp dinner can be safely included in your diet after a workout. So, you will need these ingredients:

• 500 grams of squid. Wash, clean and cut into rings.
• 200 grams of natural yogurt. The classic recipe uses full-fat sour cream or even cream. By replacing this with yogurt, we get a minimum of calories and maximum benefits.
• 1 medium onion. Finely chop.
• 1 teaspoon olive oil.
• Favorite spices.

Fry the onion in oil and add yogurt and your favorite spices. Mix everything thoroughly and simmer for a couple of minutes. Then add the squid rings. Simmer for no more than 4 minutes so that the squid remains tender and soft. Diet squid dinner is ready!

Heh from squid

Products

• Cleaned squid – 150 g
• White sesame – 15 g
• Garlic – 1 clove
• Vinegar 9% – 10 g
• Soy sauce – 15 g
• Vegetable oil – 20 g
• Ground red pepper – 2-3 pinches
• Salt – 2-3 pinches
• Sugar – 1-2 pinches
• Ground black pepper - to taste
• Fresh greens - for serving

Recipe

1. Prepare all the necessary ingredients for making squid heh.
2. Place the squid in boiling water and cook for 10-15 seconds.
3. Cool the squid (in cold water) and cut into strips or rings, as desired.
4. Lightly dry the sesame seeds in a dry frying pan over medium heat (while carefully monitoring the color of the sesame seeds).
5. Pour vegetable oil, soy sauce and vinegar into the frying pan with sesame seeds. Add red pepper, salt and sugar. Add black pepper if desired. Peel the garlic and squeeze through a press into the frying pan. Heat the sauce, stir and immediately remove from the stove. Do not boil.
6. Pour warm sauce over squid. Let the squid in the sauce cool, then put it in the refrigerator to marinate for 6-8 hours.
7. Serve squid heh cold, garnished with fresh herbs.
8. Bon appetit!

Can all seafood be considered low-calorie?

Seafood is a great alternative to meat protein. It is precisely because of their high protein content that they quickly satisfy hunger and are able to maintain a feeling of fullness for a long time. The combination of this quality with low calorie content makes squid an ideal diet product.

The calorie content of most seafood rarely exceeds the 100 kcal mark.

Type of seafood	Calorie content (kcal/100 g)
Squid	98
Shrimps	95
Mussels	77
Rapana	76
Octopus	73
Crayfish	90
Lobster	94
Langoustine	78
Crab	73

Of course, a lot depends on the method of preparation. However, boiling or steaming will not greatly increase the calorie content of the dish, and it will remain just as tasty and satisfying.

Squid cutlets

Products

• Squid – 400 g
• Onions – 1 pc.
• Chicken eggs – 2 pcs.
• White bun – 50 g
• Salt – 0.5 teaspoon
• Ground black pepper – 1 pinch
• Breadcrumbs
• Vegetable oil - for frying

Recipe

1. We prepare the products.
2. Soak 50 grams of white bread without crust in half a glass of water.
3. We pass through a meat grinder with a fine grid 400 grams of squid carcasses, one onion and bread soaked in water and squeezed out.
4. Separate one yolk from the white and add it to the minced meat.
5. Add 0.5 teaspoon of salt, a pinch of pepper and mix well.
6. Beat the egg white into a light foam.
7. Add to the minced meat and mix. If the minced meat turns out liquid, you can add one or two teaspoons of breadcrumbs. Place the minced meat for the squid cutlets in the refrigerator for 10-15 minutes.
8. Mix the egg with a pinch of salt and one tablespoon of water, beat lightly.
9. Let's start frying the cutlets. Pour vegetable oil into a frying pan with a thick bottom. We form cutlets, soak them in egg, and bread them in breadcrumbs.
10. Fry the squid cutlets over moderate heat on both sides until golden brown.
11. Serve squid cutlets with sauce. Bon appetit!

Grilled squid

Products

• Squid fillet – 450 g
• Lime – 1 pc.
• Parsley – 2-3 sprigs
• Extra virgin olive oil
• Salt
• Pepper

Recipe

1. Soak wooden (bamboo) sticks in water. Clean the squid carcasses and cut into thick rings.
2. Salt and pepper.
3. Preheat the grill (or grill pan). Thread the squid rings onto skewers and place on a preheated grill.
4. Drizzle with olive oil.
5. Finely chop parsley leaves (without hard stems).
6. When the squids are fried on one side, turn them over, sprinkle with the juice of half a lime and fry on the other side.
7. Place skewers with squid on a serving plate. Sprinkle with parsley. Serve with lime.
8. Bon appetit!

How to cook diet squid rings

Do you love fried squid rings, but you can’t eat this dish on a diet? You can cook delicious rings without frying them! You will need these ingredients:

• 1 squid carcass. We clean and cut into rings.
• 1 teaspoon olive oil.
• 1 clove of garlic.
• Favorite spices.

Add salt to boiling water and add squid rings. Cook for no more than 2 minutes. Then we take it out and season the squid with dressing. To prepare it, mix the oil with spices and chopped garlic. PP dish is ready!

Photo: instagram/foodistaan65