Calamari Marinara, low fat - low salt

Low fat / low salt

Feb. 21, 2007

Easy Calamari Marinara with Artichoke Hearts (hot or sweet)

1 one pound bag of frozen calamari rings, defrosted (Trader Joes, $3.99)
1 twelve ounce bag of frozen artichoke hearts (Trader Joes, $1.99)
1 large can (28 ounce) of crushed tomatoes (no salt added, like Rienzi)
1 regular can (6 oz.) of tomato paste (no salt added, like Rienzi)
3 ~ 5 Tablespoons Olive Oil
3 medium to large yellow onions, quick chopped into crescents about 1/3” thick
4 ~ 6 cloves of garlic lightly smashed but left whole (easy to find and remove)
2 ~ 3 Tablespoons of dried Oregano
1 ~ 2 Tablespoons of dried Basil
Fresh ground black pepper to taste
Crushed Red Pepper flakes to taste (optional)
2 cups +/- of red wine
1 lb. pasta (or as needed, this sauce will easily cover up to 2 lbs. of pasta)

Bring a pot of water to a boil, reduce heat and hold at a low simmer, ready to add the pasta later on.

In a large skillet heated over medium heat add about 2 Tablespoons of olive oil then the onions and garlic. Sauté for about 3 or 4 minutes.

Add the oregano, basil and black pepper (will look like too much seasoning). Continue to Sauté until the onions are softened but still crunchy. Move to a bowl to use later.

In the same pan add about another 2 Tablespoons of olive oil and loosen any small bits of onion stuck to the bottom of the pan with a wooden spoon. Add the crushed tomatoes and simmer for about 5 minutes. Stir in about ½ of the Red wine and continue to simmer about another 5 minutes. Stir occasionally to keep from sticking.

Stir in the tomato paste and simmer for another 10 minutes. Turn up the heat to Medium High heat, add the frozen artichoke hearts stir in, cover the pot for about 2 minutes. Once the pan returns to a simmer, reduce the heat back to Medium and continue to simmer for about another 5 or 6 minutes. Stir occasionally to keep from sticking.

In the mean time, pour the rest of the red wine over the sautéed onions (still sitting on the side) and let them sit.

Test artichoke heart for doneness (no longer frozen and heated through). Once heated through add the wine soaked onion and garlic mix to the pan. Sprinkle with crushed hot pepper flakes (to taste) and stir in. Stir occasionally to keep from sticking.

Simmer together for a couple of minutes. In the mean time turn the pasta pot back up to high. Add the calamari to the pan with the tomato – artichoke sauce, stir in, cover and reduce heat to medium low. Swirl the pot holding the top on to keep the bottom from sticking.

The calamari will be completely cooked (nice and tender) in about 5 or 6 minutes. Add the pasta to the pot accordingly (a 6 min. pasta can go in as soon as the calamari goes in, a 2 minute pasta like angel hair, can go in in a few minutes).

Drain the pasta, toss with a bit of the loose sauce at the top of the pan (just enough to lightly coat the pasta). Serve at once.