Ingredients
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1 tablespoon Olive Oil
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2 medium Orange Juice
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70 g Couscous
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½ small Onion
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3 Garlic
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½ medium Carrots
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½ medium Courgette
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190 g tinned crushed Tomatoes
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Sea Salt
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Ground Black Pepper
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½ teaspoon dried Chilli Flakes
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Chopped fresh Parsley
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300 g Squid
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4 teaspoons Tomato Puree
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½ cup (125 ml) reduced-salt Vegetable Broth
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12 Green Beans
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60 g reduced-salt low-fat Feta Cheese
Directions
Steps
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1
Done
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In a small saucepan, bring ¼ teaspoon of oil, orange juice and 3½ tablespoons of water to the boil. Add the couscous and remove from the heat. Leave to stand, covered, for 2–3 minutes before fluffing with a fork to help separate the grains. |
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2
Done
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Heat half of the remaining oil in a medium saucepan over medium heat. Add the onion and 2 cloves of garlic and cook for 1–2 minutes or until fragrant, stirring constantly. Add the carrot and courgette and cook for a further 3–4 minutes or until soft, stirring occasionally. |
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3
Done
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Add one-quarter of the crushed tomatoes, salt, pepper, and chilli flakes (if using) and reduce the heat to medium–low. Cook for 7–10 minutes or until heated through, stirring occasionally. Remove from the heat and stir through the couscous and parsley. |
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4
Done
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Stuff the squid tubes with the tomato and couscous mixture and seal with a toothpick. Prick the squid tubes all over with the point of a sharp knife. |
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5
Done
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Heat the remaining oil in a medium saucepan over medium heat. Add the squid tubes and cook for 3 minutes on each side or until lightly browned. |
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6
Done
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Add the remaining garlic clove and crushed tomatoes, tomato puree and stock and reduce the heat to medium–low. Simmer for 35–40 minutes until the squid tubes are tender and cooked through, turning occasionally. |
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7
Done
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Fill a saucepan with water until 5 cm deep and insert a steamer basket. Cover with a lid and bring the water to the boil over high heat, then reduce the heat to medium. Add the beans and cook for 2–3 minutes, covered, or until tender-crisp. Refresh under cool running water. |
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8
Done
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To serve, place the tomato sauce in two serving bowls. Top with the green beans, followed by the stuffed squid and feta. |
