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Σουπιές με σπανάκι

Σουπιές με σπανάκι

Cuttlefish with spinach
Features:
  • Dairy Free
  • Diet Friendly
  • Egg Free
  • Fiber Rich
  • Gluten Free
  • Low Calorie
  • Pot
  • Protein Rich
  • Vegan
  • Vegetarian
  • 30
  • Serves 2
  • Easy

Ingredients

Θαλασσινά, αγαπημένα μου!  Μεγαλωμένη δίπλα στη θάλασσα λάτρεψα τα θαλασσινά.  Είναι τροφές πλούσιες σε πρωτεΐνη -καθαρή τις περισσότερες φορές- κι έτσι μας βοηθούν να διατηρήσουμε και να ελέγξουμε και το βάρος μας.  Στο πιάτο που σας προτείνω δεν έχω προσθέσει υδατάνθρακες (ρύζι, πατάτες ή άλλο) γιατί εγώ το προτιμώ έτσι, λόγω του ότι προσέχω την πρόσληψη των θερμίδων μου αλλά και γιατί είναι πιο έντονη η γεύση του χωρίς κάτι άλλο, εσείς όμως μπορείτε να το συνδυάσετε με πατάτες ή ρύζι, κριθαράκι, πληγούρι, κους κους ή ότι άλλο συνοδευτικό αγαπάτε!

Πάλι μαγειρεύουμε χωρίς λάδι, και σερβίρουμε με ωμό ελαιόλαδο, 1 κ.σ. σε κάθε μερίδα. Έτσι αποφεύγουμε να καταστρέψουμε το λάδι, το φαγητό μας γίνεται πολύ ελαφρύ, νόστιμο παρ΄αύτα, ενώ παίρνουμε και όλα τα θρεπτικά συστατικά από το ελαιόλαδο ψυχρής έκθλιψης που προτιμάμε πάντα. Μπορείτε να διαβάσετε περισσότερες πληροφορίες για τη σωστή επιλογή του ελαιόλαδου εδώ.

Εκτυπώστε την συνταγή

 

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Ingredients

1 μέτριο κρεμμύδι ψιλοκομμένο
1 κούπα τοματίνια ολόκληρα
1 κ.γ. σκόνη λαχανικών ή ένα κύβο λαχανικών αν χρησιμοποιείτε
1 κούπα τριμμένη τομάτα σάλτσα
1 κ.γ. αλάτι με βότανα ή λίγο λιγότερο αν βάλετε σκέτο αλάτι και έξτρα τα μπαχαρικά της αρεσκείας σας, ρίγανη, θυμάρι κ.α.
1/2 κιλό σπανάκι ψιλοκομμένο φρέσκο ή κατεψυγμένο
700-800 γρ σουπιές κομμένες σε ροδέλες φρέσκιες ή κατεψυγμένες (μπορείτε να βάλετε και καλαμάρια ή θράψαλα)
2 κ.σ. ελαιόλαδο για το σερβίρισμα

Steps

1
Done

Αχνίζουμε το κρεμμύδι σε λίγο νερό ανακατεύοντας για 1-2 λεπτά. Προτιμήστε ένα ρηχό και φαρδύ σκεύος αντί για την κλασική κατσαρόλα αν έχετε.

2
Done

Προσθέτουμε τη σάλτσα ντομάτας και τα τοματίνια, το αλάτι, τη σκόνη λαχανικών και τα μπαχαρικά και ανακατεύουμε. Αφήνουμε να σιγοβράσει για 5 λεπτά.

3
Done

Προσθέτουμε το σπανάκι και ανακατεύουμε όλα τα υλικά καλά. Αφήνουμε άλλα 5 λεπτά σε μέτρια φωτιά.

4
Done

Τέλος προσθέτουμε τις σουπιές και αφήνουμε να βράσουν όλα μαζί για άλλα 15 λεπτά περίπου.

5
Done

Σερβίρουμε με 1 κ.σ. ελαιόλαδο σε κάθε μερίδα.



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Goji Mary

Είμαι η Μαρία και λατρεύω τη μαγειρική. Η κουζίνα είναι το βασίλειό μου, όπου δημιουργώ για μένα και τους αγαπημένους μου, υγιεινά γεύματα και γλυκά... γιατί τι είναι η ζωή χωρίς γλυκό?! Νέες, ελαφριές, υγιεινές και νόστιμες συνταγές, εμπνευσμένες από τις αναμνήσεις των γλυκών παιδικών μου χρόνων αλλά και από άλλους μάγειρες και μαγείρισσες που μοιραζόμαστε το ίδιο πάθος!

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