• 1 low-calorie sunflower oil spray
  • 1 onion, peeled and chopped
  • 2 garlic cloves, peeled and chopped
  • ½ tsp smoked sweet paprika
  • 200g prepared squid rings
  • 390g carton chopped tomatoes
  • 45g chorizo, very thinly sliced
  • 215g tin butter beans, drained and rinsed
  • 1 tbsp freshly chopped flat-leaf parsley


  1. 1

    Spray a deep frying pan 4-5 times with the low calorie oil spray, then add the onion and fry over a medium heat for 5 minutes until softened. Add the garlic and fry for a further 2-3 minutes. Stir in the paprika and squid and cook for 1 minute.

  2. 2

    Add the chopped tomatoes and 100ml water. Bring to the boil then reduce the heat to a simmer. Cover and cook for 40-50 minutes until the squid is tender, stirring occasionally. Stir in a little more water towards the end of the cooking time if necessary.

  3. 3

    Just before the stew is ready, heat a small non-stick frying pan until very hot. Add the sliced chorizo and fry for 2-3 minutes until browned and frazzled. Remove and drain on kitchen paper.

  4. 4

    Stir the butter beans into the stew and season to taste with freshly ground black pepper. Serve in warmed bowls topped with the frazzled chorizo and chopped parsley.

Nutritional Details

Each serving provides
  • Energy 1306kj 312kcal 16%
  • Fat 9.5g 14%
  • Saturates 2.6g 13%
  • Sugars 11.1g 12%
  • Salt 1.19g 20%

% of the Reference Intakes

Typical values per 100g: Energy 281kj/67kcal

Each serving provides

22.9g carbohydrate 6.6g fibre 30.5g protein

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