Ingredients (6 people):

• 1 squid (300 gr.)
• 1 spring onion
• 2 cloves garlic
• 1/2 green bell pepper
• 125 g tomato sauce
• 2 ink sachets
• 600 ml milk
• flour
• beaten egg
• bread crumbs
• extra virgin olive oil
• salt
• parsley

Elaboration of the recipe Croquetas de chipirón:

Peel and chop the garlic and chives It also minces and dices the bell pepper In the same way, put the vegetables to be sautéed in the fast cooker When they begin to brown, add the tomatoes, the tomatoes and tomato sauce, inks and squid Season, mix and close the pot. Cook the squid for 8 minutes as soon as the steam starts.

After this time open the pot Remove the squid and cut it into very small pieces (reserve them). Blend the sauce (200ml) with an electric blender. and reserve it.

Heat up a dash of oil Add 200 g of flour and sauté it well. Pour the milk little by little (stirring the mixture continuously), season it and cook the bechamel sauce over low heat for 10 minutes (approximately), stirring constantly with a whisk.

Add the black sauce Mix well and add the chopped squid to the béchamel sauce. kitchen 10 minutes Transfer the dough to a bowl and let it cool well.

Go to small portions of dough Round them and dredge them in flour, beaten egg and breadcrumbs. frying pan with abundant oil and drain them. on a dish covered with absorbent paper.

Serve and garnish with a few parsley leaves.

Tip:

So that the croquettes do not open during frying, it is important that they are well covered with oil.

Nutritional information of the recipe:

Food to highlight in today's dish: SQUID

Squid provides us with high quality proteins necessary for our diet. maintenance of muscle mass .

It hardly provides any calories, so if we cook it with little oil, it is a food that can be part of a slimming menu .

Cholesterol-rich food but it also has fatty acids omega 3 They are therefore not a cholesterol-raising food.

Due to its high purine content, it is not recommended for people with diabetes. high uric acid but as we always say: a food by itself is not determinant to have a good health. good health but that of the diet as a whole.

The squid provides important minerals such as selenium and zinc, minerals that are necessary for the defenses are well and thus prevent all kinds of diseases.

We will place it within the group of the fish in the orange zone of the food pyramid.

Dish of the day:

Today's plate is dominated by the group of vegetables : 57,4%.

We will accompany it with 40 g bread per diner, since the flour is not enough to reach the recommended 25% of the plate, and thus have enough energy during the day.

Next to the bread flour accounts for 24.1% of the food plate. animal origin, squid and egg by not reaching the recommended 25%: 18.4%.

For dessert a yogurt since the fruit is present in the salad.

At dinner, a meat with vegetables to improve the contribution of protein, iron and vitamin B12 .

DAILY MENU

Food:

Squid croquettes

Endive, pear and hazelnut salad

40 gr of bread

Yogurt

Dinner:

Fruit and vegetable salad

Pork tenderloin with mushroom sauce

Bread

Fruit

Milk

Advice from Dr. Telleria:

Apply lemon juice mixed with a tablespoon of olive oil on the skin to prepare it for the summer.