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Seared Squid and Cannellini Bean Antipasto

6 servings
Appetizers

Characteristics

Gluten Free Under 30 Minutes High Fibre No Added Sugars

Nutritional Facts Per Serving

162
Calories
11.8 g
Protein
17.5 g
Carbs
5.3 g
Fibre
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 162
  • Fat 5.3 g 8 %
    • Saturated   1 g
    • + Trans 0 g 1 %
  • Cholesterol 88 mg
  • Sodium   218 mg 9 %
  • Carbohydrate 17.5 g 6 %
    • Fibre   5.3 g 21 %
    • Sugars   2.8 g
  • Protein 11.8 g
    • Vitamin A 6 %
    • Vitamin C 13 %
    • Calcium 7 %
    • Iron 11 %

Method

Pat the squid dry with paper towel and then set in a bowl. Add the 2 tsp. oil, salt and pepper and toss to evenly coat. Set a 9” non-stick skillet over medium-high heat. When very hot, add the squid and cook 30 seconds. Swirl the pan and cook 30 seconds more. 

Transfer the squid to a clean and large bowl and toss with the lemon juice, chili flakes, paprika and cumin. Let squid cool to room temperature, and then cover and refrigerate until ready to serve. (Squid can be prepared to this point a few hours before serving.) 

When ready to serve, add the cannellini beans, tomato, shallot (or red onion), pesto and arugula (or kale) to the squid and toss to combine. Taste the mixture and add salt and pepper, as needed. If desired, drizzle the squid and bean mixture with a bit of olive oil, and then serve.

Options: Instead of cannellini beans, make this with canned chickpeas instead.

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