Spanish ricestuffed squid

1 HOUR | SERVES 4 | EASY | LC olive oil 4 tbsp chorizo 75g, skinned and finely chopped onion 1, finely chopped garlic 2 cloves, chopped basmati rice 100g white wine 100ml plum tomatoes 3 ripe, chopped chicken stock 200ml squid 4 (about 700g), cleaned, bodies kept whole, tentacles roughly chopped

flat-leaf parsley ½ a small bunch, finely chopped green salad dressed, to serve crusty bread to serve

• Heat 2 tbsp of the olive oil in a deep frying pan over a medium heat and cook the chorizo for 2-3 minutes or until it’s starting to crisp. Add the onion and a pinch of salt, and cook for 10 minutes until the onion is soft. Tip in the garlic and cook for a minute, then add the rice and stir well. Pour in the wine and bubble until evaporated. Add the tomatoes and stock, and simmer for 12 minutes until the rice is tender. Stir through the squid tentacles, parsley and a little seasoning.

• Heat the oven to 200C/fan 180C/gas 6. Make a small hole in the pointed end of each squid body (this will stop them from bursting in the oven), then stuff with the rice mixture. Put into a roasting tin, spooning around any left-over rice, drizzle with the remaining olive oil and bake for 20 minutes. Serve with a green salad and crusty bread, if you like.

PER SERVING 453 KCALS | FAT 20.3G SATURATES 4.6G | CARBS 26.2G | SUGARS 5.1G FIBRE 2.5G | PROTEIN 36G | SALT 1.3G