Diabetes Forecast

Spicy Calamari

Per Serving

Spicy Calamari

Makes: 4 servings
Serving Size: 1 cup
Calories 270
Fat 6 g
Saturated Fat 1.1 g
Trans Fat 0 g
Carbohydrate 18 g
Fiber 2 g
Sugars 5 g
Cholesterol 470 mg
Sodium 430 mg
Potassium 590 mg
Protein 33 g
Phosphorus 390 mg
Choices: Carbohydrate 0.5, Nonstarchy Vegetable 2, Lean Protein 4
  • Makes: 4 servings
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes


2 lb. fresh calamari, cleaned and cut into 1-inch pieces
1 tsp. sweet paprika
1 tsp. cayenne pepper
1/2 tsp. ground turmeric
1 Tbsp. sunflower oil
3 med. red onions, thinly sliced
1 sprig curry leaf
3/4 tsp. kosher salt


  1. Heat a heavy-bottomed pan over medium heat. Add the calamari and cook until the liquid released from the calamari evaporates, about 5 minutes.
  2. Add the paprika, cayenne pepper, and turmeric and sauté for 2 minutes, stirring well.
  3. Add the oil, onions, and curry leaf sprig and stir well. Cover the pan and cook over medium-low heat for about 12 minutes, stirring occasionally to prevent burning.
  4. Remove the lid, stir, and cook for 2 minutes more. Discard the curry sprig and sprinkle the calamari with the salt before serving.

Cook’s Note: This dish tastes great over steamed brown rice or served with whole wheat Indian flatbread.

Recipe adapted from Indian Cuisine Diabetes Cookbook: Savory Spices and Bold Flavors From South Asia by May Abraham Fridel. Available at shopdiabetes.org, 800-232-6733, or bookstores nationwide.


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