Australian Healthy Food Guide – September 2019

SEAFOOD SCHOOL TIP #3

How to ...

clean

mussels

& squid

MUSSELS

If not using pot-ready

mussels, rinse the

mussels under

cold running water.

Use a small brush

to scrub the shells to

remove any clinging

barnacles and sand.

To remove the

mussel’s beard, hold

the mussel fi rmly in

one hand while pulling

the beard with the other.

SQUID

Wash cleaned squid

hoods under cold

running water.

Remove and discard

the clear, hard quill

from inside the hood.

Cut hoods into rings

or open hoods so

they sit fl at, then

score the inside with a

diamond pattern (don’t

cut all the way through).

Cut into 3cm pieces.

SEPTEMBER 2019 HEALTHY FOOD GUIDE 63

2 tablespoonsoliveoil
1 mediumbrownonion,
choppedfinely
1 largeredcapsicum,
thinlysliced
3 garliccloves,crushed
400grisonipasta
Pinchsaffronthreads
500gripetomatoes,
choppedcoarsely
2 tablespoonsno-added-salt
tomatopaste
1Lreduced-saltvegetablestock
1 cupfrozenpeas
400gsmallcalamarihoods,
cleaned,cutintorings
500gpot-readymussels
Freshoreganoleavesand
lemonwedges,toserve
Gardensalad,toserve

1 Heatoilinlargedeepfrying
panovermedium-highheat.
Cookonion,capsicumandgarlic,

stirring,for 5 minutes,oruntil

softened.Addtherisoni,saffron,

tomatoesandpaste.Stirtocoat.

2 Addthestock.Bringtothe

boil.Reduceheattolow.Cook,

uncovered,stirringoccasionally,

forabout 10 minutes.

3 Placethepeas,musselsand

calamariontopofrisonimixture.

Cook,covered,for5–7minutes

oruntilcalamariiscookedand

musselshaveopened(discard

anythatdonot).

4 Garnishrisoniwithoregano

andservewithlemonwedges

andsalad.

PERSERVE

2188kJ/523cal

Protein 34.6g

Total Fat 14.0g

Sat Fat 2.9g

Carbs 60.0g

Sugars 9.1g

Fibre 8.0g

Sodium 918mg

Calcium 99mg

Iron 10.9mg

One-pan Spanish squid & pea risoni
Serves 6 Cost per serve $5.80 Hands-on time 20 min
Cooking time 25 min dairy free

PROTEINHIGH