The whole wheat friselle with octopus and vegetables are satisfying and tasty, a real delight.
Friselle are dry bread, fat-free, and therefore different from other baked goods such as crackers and breadsticks.
I found the whole wheat friselle.
Nutritional label of my Whole Wheat Altamura Friselle
Ingredients:
• whole wheat flour 63% then 00 wheat flour.
Nutritional information [average values per 100 g of product]:
• energy value 1430 kJ, 337 cal;
• fats 1 g of which saturated fatty acids 0 g;
• carbohydrates 71 g of which sugars 1 g;
• fiber 4 g;
• proteins 10 g;
• salt 2 g.
Alternatively, I purchase semolina wheat friselle.
Consider that 50 g of frisella/e corresponds to about 80 g of fresh bread [during cooking, the product loses weight due to water evaporation while the nutrients remain unchanged].
I boiled cooked the octopus as for the preparation of the more classic octopus salad.
In our dietary scheme, the octopus is among the foods indicated with two asterisks, or ** to be consumed occasionally.
Indeed, although it is a mollusk with lean meat, it is a source of cholesterol whose intake should be limited [70 mg of cholesterol per 100 g of octopus].
For an appropriate dietary intake of cholesterol, a daily consumption of less than 300 mg is recommended.
I added the vegetables: you can indulge according to what the pantry offers and to taste, raw and cooked vegetables are fine [steamed, boiled, grilled or baked].
The whole wheat friselle with octopus and vegetables represent a single dish as they concentrate the characteristics that distinguish a balanced meal in a single course.
- Difficulty: Medium
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- octopus
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice
- 1 drizzle extra virgin olive oil (raw)
- to taste chopped parsley
- vegetables (raw and cooked)
- to taste salted capers
Tools
- 1 Bowl
Preparation
First, you need to cook the octopus.
Clean and boil the octopus following the procedure described in cook the octopus soft and tender to the right point.
Let it cool in its cooking water.
For a simpler and faster preparation, you can use:
• cooked and cut squid tentacles;
• squids.Cut the octopus into pieces.
You can keep or remove the skin [I remove the thicker skin at the tentacle attachment].Place the octopus pieces in a bowl, season with:
• a pinch of salt;
• a pinch of pepper;
• lemon juice;
• extra virgin olive oil;
• parsley.
Prepare the vegetables: you can indulge according to what the pantry offers and to taste, raw and cooked vegetables are fine [steamed, boiled, grilled or baked].
Rinse and squeeze a handful of capers.
Arrange the friselle on a plate.
Consider that 50 g of frisella/e corresponds to about 80 g of fresh bread [during cooking, the product loses weight due to water evaporation while the nutrients remain unchanged].Distribute the octopus and vegetables on the friselle.
Vinegar and oil, herbs [basil, mint, parsley] and spices [salt and pepper] are already present in the grilled vegetables.
Add the capers.
Drizzle with a touch of raw oil.Plate up.
Your whole wheat friselle with octopus and vegetables are ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations of foods indicated in your dietary scheme.
***
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