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The Food & Wine Diet

Squid Salad + Sicilian White = A Mini Vacation?

Squid Salad with Olives, Wheat Berries and Broccolini

Squid Salad with Olives, Wheat Berries and Broccolini © Kristen Donnelly

These healthy recipes are all created to pair with wine (which has 120 to 150 calories for a 5-ounce glass)—all for 600 calories or fewer.

This is a super hearty and healthy Mediterranean-inspired salad that’s great for a weekend lunch or light dinner. If you have cooked wheat berries on hand (or any chewy whole grains), this dish comes together in just a few minutes.

With the squid, garlic and bitter vegetables, this salad feels vaguely Sicilian, so pair it with a zippy Sicilian white and imagine you’re near the seaside.

Squid Salad with Olives, Wheat Berries and Broccolini
Active: 20 MIN; Total: 50 MIN
4 Servings
1 cup dried wheat berries
2 tablespoons extra-virgin olive oil
2 medium cloves of garlic, thinly sliced
Pinch of crushed red pepper
½ pound Broccolini, halved lengthwise and cut crosswise into 2-inch pieces
1 pound squid, bodies sliced 1/3 inch thick and tentacles halved
⅓ cup sliced olives (your favorite type, about 1 ounce)
2 medium stalks of celery, preferably with leaves, stalks halved lengthwise and thinly sliced crosswise, leaves finely chopped
2 tablespoons red wine vinegar

1. In a medium pot, cover the wheat berries with 2½ cups of water and bring to a boil. Reduce the heat to moderately low, cover the pot and simmer until the wheat berries are tender, about 45 minutes. Drain off any excess water and transfer to a bowl.

2. In a large skillet, heat 1 tablespoon of the olive oil until shimmering. Add the garlic and crushed red pepper and cook over moderately high heat, stirring constantly, until the garlic just starts to brown, about 1 minute. Add the Broccolini, season with salt and cook, stirring occasionally, until the florets start to brown, about 2 minutes. Add ¼ cup of water, cover the skillet and cook over moderate heat until the Broccolini is just tender, about 5 minutes. Scrape the Broccolini and garlic into the bowl and wipe out the skillet.

3. Heat the remaining 1 tablespoon of oil in the skillet. Dry the squid well with paper towels and add it to the skillet. Cook over high heat, stirring constantly, until about 70 percent cooked through (it will continue to cook off the heat), 1 to 2 minutes. Scrape the squid into the bowl. 4. Add the olives, celery and the red wine vinegar to the salad and toss. Season with salt and pepper and serve warm or at room temperature.

One serving 372 cal, 10.3 gm fat, 1.4 gm sat fat, 46 gm carb, 9 gm fiber, 27 gm protein.

Wine 2012 Centopassi Grillo Rocce di Pietra Longa

Kristin Donnelly is a former Food & Wine editor and cofounder of Stewart & Claire, an all-natural line of lip balms made in Brooklyn.

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