The light calamarata with whole wheat mezzi rigatoni is a light seafood dish with a tasty seasoning.
The calamarata:
• is a pasta shape originating from Neapolitan culinary tradition;
• owes its name to the shape that resembles squid rings;
• is similar to mezzi paccheri or paccheri;
• is traditionally smooth but can also be ridged.
I prepared my light calamarata using whole wheat mezzi rigatoni.
The light calamarata is a complete meal because it concentrates the characteristics that distinguish a balanced meal in a single course.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- 160 g whole wheat mezzi rigatoni
- 400 g squid
- 1 pinch garlic powder
- dried red chilies (a couple whole)
- 4 parsley stems
- 1 shot white wine
- to taste tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Knife
- 1 Cutting Board
- Colander
- Paper Towels
- 1 Pan
Preparation
Buy squid from your trusted fishmonger, asking for them already cleaned and possibly cut into rings.
If not, proceed with the cleaning of the squid:
• pull the head with the tentacles out from the body along with the ink sac if the squid has one;
• remove the cartilage from the mantle;
• remove the entrails from the body;
• continue cleaning the body by pulling the skin;
• rinse the body well under water, inside and out;
• continue cleaning the tentacles by removing the eyes and extracting the beak;
• rinse the tentacles well under water.
With this process you will get closed mantles to cook whole, stuff, or cut into rings.Cut the mantles into rings, separate the tentacles, and leave them whole or chop them according to taste and needs.
Let the cut squid drain in a colander and blot the remaining water with paper towels.
Take the squid out of the fridge at least half an hour before cooking them.
In a pan, heat a sprinkle of garlic powder, a couple of whole dried hot chilies, and some parsley stems for flavor.
Deglaze with a shot of white wine.
Place the squid in the pan, stir, and let it brown.Add:
• a few tablespoons of tomato sauce to color and flavor;
• a pinch of salt;
• a pinch of pepper;
continue cooking for a few minutes, the squid should not overcook.Cook the pasta, rinse it under running water, and drain.
In the meantime, heat the squid.Add the pasta to the pan with the squid and combine.
Off the heat, add plenty of chopped parsley.Plate.
Grind some more pepper and drizzle with extra virgin olive oil.Your light calamarata with whole wheat mezzi rigatoni is ready.
Enjoy your meal!
Variations
You can change the amount of tomato sauce to taste.
You can replicate the recipe using:
– cuttlefish instead of squid.
FAQ (Questions and Answers)
Squid and Cholesterol
In our dietary scheme, squid and cuttlefish are among the foods marked with two asterisks, meaning they are to be consumed occasionally.
Although they are lean meat mollusks, they are a source of cholesterol whose intake should be limited.
100 g of raw squid contains on average 233 mg of cholesterol.
100 g of raw cuttlefish contains on average 235 mg of cholesterol.
