Stuffed squid PP
A very simple and dietary dish that is very easy to prepare and contains a minimum of calories. For this recipe you will need the following ingredients:
2 squid carcasses. Wash thoroughly.
- Mushrooms. In our recipe we will use champignons, 500 grams is enough. 100 grams of these mushrooms contain only 27 calories.
- 2 boiled eggs. Chop them finely.
- 1 tablespoon of vegetable oil.
- Any greens you like. Finely chop.
- For the diet sauce:
- 50 grams of natural yogurt.
- 1 teaspoon Dijon mustard.
- Favorite spices to taste.
We combine all this, we will pour this dressing over the squid.
Let's start cooking. You need to fry the mushrooms in one spoon of oil. You can also simmer it if you don’t want to add oil. Add your favorite spices. Cool the vegetable mixture a little and add eggs to it. Our filling is ready. All that remains is to stuff the squids and close them with toothpicks so that the filling does not fall out. Place in a baking dish and pour our diet dressing on top! Place in the oven for 20 minutes at 180 degrees!
Photo: instagram / godsavethebreakfast
Sea recipe
You can also cook squid stuffed with crab sticks. This recipe will be especially appreciated by bachelors, busy people, as well as those who have unexpected guests. For preparation we will need the following ingredients:
- Lemon
- Garlic
- Ground black pepper
- Salt
- Mustard
- Mayonnaise
- Greenery
- A glass of boiled rice
- 200 grams of crab sticks
- 4-6 cleaned squid carcasses
Preparation:
Boil the squid carcasses for three minutes. Add rice and chop the sticks. Add a little mustard, chopped garlic and herbs, and mayonnaise to the filling. Add salt, pepper and mix. You can start stuffing. Before serving, sprinkle with lemon and garnish with herbs. Everything happened as quickly as possible. You can also quickly pack the stuffed carcasses in foil and bake, then add two raw eggs to the filling.
Buckwheat with squid - dietary recipe
And here is the second dietary dish that we will prepare. It may seem unusual to many because of its combination. Buckwheat with squid is a delicious and interesting recipe that you will definitely want to try to diversify your diet. So, you will need these ingredients:
- 1 squid carcass. Wash, peel if necessary, and cut into half rings.
- 100 grams of any vegetable mixture. You can use a ready-made, frozen product.
- 100 grams of buckwheat.
- 1 tablespoon of vegetable oil. We will use olive oil.
- A clove of garlic.
- Favorite spices according to your taste.
Pour olive oil into a container and throw in a clove of garlic. Fry it a little so that it releases its aroma, then take it out. Add squid rings and spices to the pan and cook for about 3 minutes. Then we take out the ready-made squid and set it aside. Place vegetables in the same container and cook until they become soft. Then pour in the buckwheat and mix everything well. Add water and cook buckwheat. All that remains is to add the squid and mix everything.
Squid recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Squid”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 79 kcal | 1684 kcal | 4.7% | 5.9% | 2132 g |
| Squirrels | 9.8 g | 76 g | 12.9% | 16.3% | 776 g |
| Fats | 1.9 g | 56 g | 3.4% | 4.3% | 2947 g |
| Carbohydrates | 5 g | 219 g | 2.3% | 2.9% | 4380 g |
| Organic acids | 0.1 g | ~ | |||
| Alimentary fiber | 1.1 g | 20 g | 5.5% | 7% | 1818 |
| Water | 80.9 g | 2273 g | 3.6% | 4.6% | 2810 g |
| Ash | 1.294 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 397.5 mcg | 900 mcg | 44.2% | 55.9% | 226 g |
| Retinol | 0.006 mg | ~ | |||
| beta carotene | 2.305 mg | 5 mg | 46.1% | 58.4% | 217 g |
| Vitamin B1, thiamine | 0.035 mg | 1.5 mg | 2.3% | 2.9% | 4286 g |
| Vitamin B2, riboflavin | 0.267 mg | 1.8 mg | 14.8% | 18.7% | 674 g |
| Vitamin B4, choline | 38.27 mg | 500 mg | 7.7% | 9.7% | 1307 g |
| Vitamin B5, pantothenic | 0.376 mg | 5 mg | 7.5% | 9.5% | 1330 g |
| Vitamin B6, pyridoxine | 0.091 mg | 2 mg | 4.6% | 5.8% | 2198 g |
| Vitamin B9, folates | 10.078 mcg | 400 mcg | 2.5% | 3.2% | 3969 g |
| Vitamin B12, cobalamin | 0.762 mcg | 3 mcg | 25.4% | 32.2% | 394 g |
| Vitamin C, ascorbic acid | 8.03 mg | 90 mg | 8.9% | 11.3% | 1121 g |
| Vitamin E, alpha tocopherol, TE | 0.978 mg | 15 mg | 6.5% | 8.2% | 1534 g |
| Vitamin H, biotin | 0.328 mcg | 50 mcg | 0.7% | 0.9% | 15244 g |
| Vitamin K, phylloquinone | 9.1 mcg | 120 mcg | 7.6% | 9.6% | 1319 g |
| Vitamin RR, NE | 1.6075 mg | 20 mg | 8% | 10.1% | 1244 g |
| Niacin | 0.217 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 240.35 mg | 2500 mg | 9.6% | 12.2% | 1040 g |
| Calcium, Ca | 37.94 mg | 1000 mg | 3.8% | 4.8% | 2636 g |
| Magnesium, Mg | 30.97 mg | 400 mg | 7.7% | 9.7% | 1292 g |
| Sodium, Na | 32 mg | 1300 mg | 2.5% | 3.2% | 4063 g |
| Sera, S | 13.63 mg | 1000 mg | 1.4% | 1.8% | 7337 g |
| Phosphorus, P | 153.3 mg | 800 mg | 19.2% | 24.3% | 522 g |
| Chlorine, Cl | 7.15 mg | 2300 mg | 0.3% | 0.4% | 32168 g |
| Microelements | |||||
| Aluminium, Al | 159 mcg | ~ | |||
| Bor, B | 39.1 mcg | ~ | |||
| Iron, Fe | 0.859 mg | 18 mg | 4.8% | 6.1% | 2095 g |
| Yod, I | 0.59 mcg | 150 mcg | 0.4% | 0.5% | 25424 g |
| Cobalt, Co | 1.25 mcg | 10 mcg | 12.5% | 15.8% | 800 g |
| Lithium, Li | 1.172 mcg | ~ | |||
| Manganese, Mn | 0.0952 mg | 2 mg | 4.8% | 6.1% | 2101 g |
| Copper, Cu | 1131.95 mcg | 1000 mcg | 113.2% | 143.3% | 88 g |
| Molybdenum, Mo | 0.781 mcg | 70 mcg | 1.1% | 1.4% | 8963 g |
| Nickel, Ni | 0.586 mcg | ~ | |||
| Rubidium, Rb | 93 mcg | ~ | |||
| Selenium, Se | 26.289 mcg | 55 mcg | 47.8% | 60.5% | 209 g |
| Fluorine, F | 6.05 mcg | 4000 mcg | 0.2% | 0.3% | 66116 g |
| Chromium, Cr | 0.55 mcg | 50 mcg | 1.1% | 1.4% | 9091 g |
| Zinc, Zn | 1.0979 mg | 12 mg | 9.1% | 11.5% | 1093 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.063 g | ~ | |||
| Mono- and disaccharides (sugars) | 3 g | max 100 g | |||
| Glucose (dextrose) | 0.742 g | ~ | |||
| Sucrose | 1.953 g | ~ | |||
| Fructose | 0.43 g | ~ | |||
| Essential amino acids | 0.117 g | ~ | |||
| Arginine* | 0.708 g | ~ | |||
| Valin | 0.415 g | ~ | |||
| Histidine* | 0.182 g | ~ | |||
| Isoleucine | 0.416 g | ~ | |||
| Leucine | 0.664 g | ~ | |||
| Lysine | 0.706 g | ~ | |||
| Methionine | 0.21 g | ~ | |||
| Methionine + Cysteine | 0.008 g | ~ | |||
| Threonine | 0.408 g | ~ | |||
| Tryptophan | 0.108 g | ~ | |||
| Phenylalanine | 0.342 g | ~ | |||
| Phenylalanine+Tyrosine | 0.023 g | ~ | |||
| Nonessential amino acids | 0.246 g | ~ | |||
| Alanin | 0.577 g | ~ | |||
| Aspartic acid | 0.927 g | ~ | |||
| Glycine | 0.588 g | ~ | |||
| Glutamic acid | 1.336 g | ~ | |||
| Proline | 0.389 g | ~ | |||
| Serin | 0.424 g | ~ | |||
| Tyrosine | 0.303 g | ~ | |||
| Cysteine | 0.125 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 136.52 mg | max 300 mg | |||
| beta sitosterol | 0.977 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.4 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.021 g | ~ | |||
| 16:0 Palmitinaya | 0.281 g | ~ | |||
| 18:0 Stearic | 0.059 g | ~ | |||
| 20:0 Arakhinovaya | 0.008 g | ~ | |||
| Monounsaturated fatty acids | 0.732 g | min 16.8 g | 4.4% | 5.6% | |
| 16:1 Palmitoleic | 0.02 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.676 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.031 g | ~ | |||
| 22:1 Erucic (omega-9) | 0.004 g | ~ | |||
| Polyunsaturated fatty acids | 0.427 g | from 11.2 to 20.6 g | 3.8% | 4.8% | |
| 18:2 Linolevaya | 0.12 g | ~ | |||
| 18:3 Linolenic | 0.003 g | ~ | |||
| 18:4 Steoride Omega-3 | 0.004 g | ~ | |||
| 20:4 Arachidonic | 0.005 g | ~ | |||
| 20:5 Eicosapentaenoic acid (EPA), Omega-3 | 0.085 g | ~ | |||
| Omega-3 fatty acids | 0.3 g | from 0.9 to 3.7 g | 33.3% | 42.2% | |
| 22:5 Docosapentaenoic acid (DPA), Omega-3 | 0.002 g | ~ | |||
| 22:6 Docosahexaenoic acid (DHA), Omega-3 | 0.2 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 2.7% |
The energy value of Squid is 79 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
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!
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
Useful properties of squid
Squid meat is considered much healthier for humans than the meat of land animals. Squid contains a very high percentage of protein, vitamins, polyunsaturated fats, which play an important role in a balanced human diet.
In addition, these mollusks are rich in trace elements of phosphorus, iron, copper, and iodine. And thanks to the presence of large amounts of arginine and lysine in squid, they can be classified as essential components of children's cuisine. Meat does not contain cholesterol.
It is also no coincidence that squid meat is called balm for the heart. The fact is that this seafood contains a large amount of potassium. This microelement is necessary for the normal functioning of all muscles of the human body, including the cardiac myocardium. In addition, potassium is an antagonist of sodium. It has a diuretic property, helps remove excess fluid, preventing swelling and increased blood pressure.
Their tissues contain many extractive substances that promote the secretion of digestive juices and give a unique taste to culinary products.
Squid meat contains a significant amount of taurine, which helps reduce cholesterol in human blood and has an anti-sclerotic effect, regulates blood pressure, helps narrow arteries, etc.
Squid also contains vitamin E and selenium, which help convert eicosapentaenoic acid in the body into prostaglandin, which neutralizes heavy metal salts. In addition, squid meat is also a dietary product, as it does not contain fat.
1st place for the presence of cobalt, among the record holders for the presence of iodine.
Dangerous properties of squid
There are known cases of individual intolerance to squid.
Also, after consuming this product, nervous system disorders are possible, since squid absorb mercury and other dangerous compounds from sea water. Dried squid can cause salt deposits and disrupt the water-salt balance in the body, retaining excess fluid. And this, in turn, can provoke the appearance of edema and the development of hypertension. In addition, poorly cooked squid contain a polypeptide that can disrupt the functioning of the gastrointestinal tract.
After watching the video, you will learn how to quickly and correctly clean squid.
Attention! The information is for informational purposes only and is not intended to make a diagnosis or prescribe treatment. Always consult a specialized doctor!
Tatyana Eliseeva chief editor of the Food+ project
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Squid cutlets PP
You can prepare PP cutlets not only from chicken fillet, but also from squid. We offer you an unusual recipe for pp cutlets that you will definitely like:
- 200 grams of squid. We wash, clean and grind through a meat grinder or grind in a blender. We will get real PP minced meat.
- 1 protein. To make the cutlets completely dietary, we will even give up the yolk.
- 10 grams of bran. We take regular wheat ones.
Mix all the ingredients and let it brew for 20 minutes. During this time, our bran will swell. We make cutlets and start frying. We will fry in a non-stick frying pan. You can add 1 teaspoon of vegetable oil. Fry each cutlet on both sides until golden brown.
These PP cutlets go perfectly with fresh vegetable salads!
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
- Products for cooking squid in sour cream are in front of you.
- How to cook squid stewed in sour cream:
- Peel and wash the onions. Cut the onion into thin half rings.
- Clean and wash the squids.
- Cut the prepared squid into strips or rings.
- Season with salt and pepper (optional), roll in flour.
- 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.
- Remove the squids. Saute the onion in the fat remaining after the squid until golden brown over medium heat, stirring, 2-3 minutes.
- Place sautéed onions in a frying pan or stewing dish and place fried squid on top.
- 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.
- Serve squid stewed in sour cream with boiled rice or mashed potatoes. Bon appetit!
Diet squid in the oven
Here's another low-calorie squid recipe that you can use if you're on a diet. It is best to prepare this dish in pots, then it will be juicy and tender. You will need these ingredients:
- 200 grams of squid. Wash, clean, cut into pieces.
- 200 grams of Brussels sprouts. Rinse thoroughly.
- 1 bell pepper. Wash, peel and cut into rings.
- A small onion. We clean and chop.
- 2 medium tomatoes. They will add juiciness to our dish. Cut into cubes.
- 200 grams of cauliflower. We disassemble into inflorescences.
- Favorite spices according to your taste.
- 1 tablespoon of vegetable oil. You can use olive oil.
- 100 grams of natural yogurt.
Place pieces of squid in a separate container, salt and pepper, add your favorite spices and olive oil. Leave to marinate for 30 minutes. Then add all the vegetables to the squid and mix thoroughly. Leave to marinate for another 7 minutes.
We transfer the squid with vegetables into pots and pour natural yoghurt on top. Place in the oven for 20 minutes! Diet squids are ready!
Reviews
Anastasia, 36 years old, Lipetsk: “I couldn’t lose weight for a long time due to an eating disorder. When I learned from a friend about the squid diet, I decided to try it. For 7 days I ate food from the proposed menu: squid, vegetable salads, cheese, fruit. The diet turned out to be difficult, but I still managed to lose weight. In 1 week I lost 5 kg of excess weight.”
Ekaterina, 25 years old, Rostov-on-Don: “I work in the modeling business, so I can’t gain weight. I have eliminated all unhealthy foods from my diet, but on weekends I allow myself some fast food and sweets. Then I arrange a fasting day on squid and kefir, which allows me to get rid of 500–800 g of excess weight and return my figure to slim.”
Leonid, 44 years old, St. Petersburg: “I always ate fatty, high-calorie foods for dinner until I learned that this had a bad effect on my figure. I replaced my usual dishes with boiled squid (with vegetables, rice or other seafood). After 1 month of eating this way, I noticed that my jeans became too big. When I stepped on the scale, I couldn’t believe my own eyes: in 30 days I lost 4 kg of excess weight. I recommend the diet to everyone who cares about their figure and wants to be healthy.”
Irina, 23 years old, Moscow: “I wanted to lose weight with the help of squid, but it turned out that I was allergic to seafood. I had to call an ambulance and inject an antihistamine. Don’t eat unusual foods in large quantities, otherwise everything could end badly.”
Fried squid PP
If you really don’t want to give up fried squid, we offer this version of squid:
- 300 grams of squid. Pre-boil in salted water.
- 2 tablespoons of chopped bran. We will use them instead of flour.
- 1 egg. Beat.
- 1 teaspoon vegetable oil.
Roll the finished squid in bran, then dip it in the egg and again in the bran. Fry in 1 teaspoon of oil.
Did you like our simple but delicious recipes? Prepare pp dishes with squid and lose weight easily!
