Tasty Tentacles

Twenty years ago, squid was fit only for the bait box. At least that’s what most of us thought. Americans who didn’t grow up with a strong ethnic heritage (predominantly Italian or Asian) or in an ethnic neighborhood were unaware that squid could be fashioned for human consumption.

Many of us who can remember the first time we tasted fried squid will wax rhapsodic about the experience. After this initial acquaintance, we expanded our sights and learned that squid is delicious simmered in a ginger sauce or a spicy tomato sauce.

Now, happily, squid is found readily in many grocery stores. It is most commonly found in frozen form, which has some great advantages: The squid still have good texture and flavor, but the little critters have been cleaned. For those of you who purchase squid frozen, follow the defrosting instructions below.

For cooking in the microwave, we don’t recommend deep-frying squid, a method that is better and more safely done on the stove top. Instead, the squid should be steeped in a sauce. We’ve chosen our favorite Italian tomato sauce and another with Asian ingredients.

To Defrost Squid:

* Remove squid from bag before defrosting and place in 2-quart microwave-proof dish. Set dish on roasting rack or inverted plate (without metal trim) in microwave.

* Defrost 6 minutes per pound on DEFROST power. Turn twice during defrosting, breaking pieces apart when possible.

* After defrosting, let stand in cold water until ready to use.

This Italian-style dish is best served over rice or spaghetti.

SQUID IN TOMATO SAUCE

1 tablespoon olive oil

2 cloves garlic, minced

1 cup fresh or canned drained tomatoes, peeled, seeded and chopped

1/2 teaspoon dried thyme

1/2 teaspoon dried rosemary

1/4 teaspoon hot pepper sauce or to taste

1/2 teaspoon salt

1/4 teaspoon black pepper

1 1/2 pounds squid with tentacles, cleaned and dressed

1/4 cup chopped parsley

Combine olive oil and garlic in 3-quart microwave-proof casserole. Microwave on HIGH (100% power) 30 to 45 seconds or until garlic is tender but not brown. Stir in tomatoes, thyme, rosemary, hot pepper sauce, salt and pepper. Microwave on HIGH 10 minutes, stirring once.

Meanwhile, rinse squid well. Cut each crosswise into 1/4-inch rounds. Slice tentacles in half lengthwise. Add squid to tomato sauce and stir. Microwave on HIGH until squid is tender and opaque, 8 to 12 minutes, stirring after 4 minutes. Let stand 5 minutes. Sprinkle with parsley and serve. Makes 4 servings.

Each serving contains about:

200 calories; 378 mg sodium; 396 mg cholesterol; 6 grams fat; 8 grams carbohydrates; 27 grams protein; 0.42 gram fiber.

A deliciously different way to serve squid, this spicy concoction has become one of our favorite dishes. Serve over rice or thin noodles.

SQUID IN FRESH GINGER SAUCE

1 tablespoon finely chopped ginger root

1 medium onion, thinly sliced

2 cloves garlic, minced

1 tablespoon oil

2 tablespoons soy sauce

1 tablespoon vinegar

2 teaspoons cornstarch

1 1/2 pounds squid, cleaned and dressed

Combine ginger root, onion, garlic and oil in 1 1/2-quart microwave-proof casserole. Microwave on HIGH (100% power) until onion is tender, about 2 minutes.

Stir together soy sauce, vinegar and cornstarch in small bowl until there are no lumps. Add to onion mixture.

Cut squid crosswise into 1/4-inch rounds. Cut tentacles in half lengthwise. Add squid to onion mixture and stir to coat. Cover with lid or plastic wrap, turned back slightly on 1 side to vent steam. Microwave on HIGH until squid is tender and opaque, 6 to 8 minutes, stirring after 4 minutes. Let stand, covered, 5 minutes before serving. Makes 4 servings.

Each serving contains about:

212 calories; 579 mg sodium; 396 mg cholesterol; 6 grams fat; 10 grams carbohydrates; 28 grams protein; 0.22 gram fiber.