The Food Coach

Free Healthy Recipe - Mediterranean Octopus with olives and kale

Dairy free, Gluten free, Low carbohydrate, Low GI, Low sugar, Wheat Free

In this dish I used tenderised octopus, available from the fish shop. Ask your fishmonger to clean the octopus since he's the expert and it's a pretty horrid job.The way to tell if the octopus is tender is the texture of the tentacles: they should feel limp, not bouncy. Don't make the mistake of cooking it for too long, or it will toughen up again.

Ingredients
1 cloves garlic, crushed
1 fennel diced finely
2 medium carrots peeled and diced
1 small chilli deseeded and diced
800 grams canned tomatoes
720 grams tenderised medium octopus, cleaned and cut into bite sized pieces
150 grams Kalamata olives, drained
¼ cup basil - fresh, roughly chopped
1 bunch kale, stalks removed and roughly chopped
Method

Heat 1 tbs olive oil in a wide sauce pan and add the garlic, fennel and carrots to saute for 2 - 3 minutes.
Stir though the chilli,tomatoes and octopus and bring the sauce to a low simmer. Cook for 45 minutes.
While the sauce is cooking, preheat the oven to 180C.
Heat the remaining olive oil in a baking dish and toss through the kale to coat with oil.
During the last 5 minutes of cooking, place the baking tray in the oven to wilt the kale.
Stir through the olives, and basil.
Season with cracked black pepper and serve the octopus sauce over the kale.

Makes 4 servings

Scale recipe to serves

Prep Time: 25 mins
Cooking Time: 45 mins
Ready in: 70 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 1618 kj
Calories 387 kcal
Fat 13 g
Saturated Fat 1 g
Total Carbohydrate 33 g
Total Protein 33 g
Fibre 8 g