Octopus with wholemeal pasta ( htapodaki youvetsi)

Published on June 30, 2020 | By
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    • 00h 01m
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Octopus with wholemeal pasta is a delicious combination! Octopus with orzo is a classic dish during Lent. Our recipe uses wholemeal pasta for a better glycemic index.

The seafood :

 

  • Proteins of high biological value
  • It is an excellent source of omega-3 fatty acids
  • It is rich in vitamin E, selenium, iodine and vitamin D
  • They do not contain a lot of fat

Modern research categorises seafood as containing high cholesterol.  On the other hand, its total and saturated fat content is low, therefore making it less harmful than red meat.

Cook it with homemade  vegetable broth.

Κοινοποίηση

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Υλικά

  • 1 kg of octopus washed and cleaned
  • 1 medium onion finely chopped
  • 1/2 red pepper cut in small pieces
  • 5 tbsp. olive oil
  • 1/2 cup white wine
  • 400 gr. chopped or crushed tomato
  • 1.5 liters of vegetable broth
  • 2 bay leaves
  • 4-5 grains of allspice
  • 500 gr. wholemeal pasta
  • salt, freshly ground pepper
  • 2 tbsp. chopped parsley

Διατροφική αξία ανά

μερίδα

Θερμίδες (kcal)

715

Πρωτεΐνη (γρ.)

61,4

Λιπαρά (γρ.)

10

Υδατ/κες (γρ.)

90

Σάκχαρα (γρ.)

12,55

Φυτικές Ίνες (γρ.)

12,1

Εκτέλεση

  1. Cut the octopus into pieces. Remove and discard the mouth. Peel the squash, grate it and slice it.
  2. In a large saucepan over medium heat, heat the olive oil. Saute the chopped onion for 3΄-4΄. Then increase the heat and add the octopus. Saute for 5΄ until it changes color. Add the pepper and sauté.
  3. Quench with the wine and stir until the alcohol evaporates. Add the tomato, vegetable broth, bay leaves and allspice. Stir and lower the heat to simmer 45΄-60΄.
  4. Serve with freshly ground pepper and chopped parsley.

Cook's Tip

Saute the octopus over high heat so that it does not boil in its juice.

Doctor's Tip

Wholemeal pasta has the same calories as ordinary pasta but with a better glycemic index.

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