Heart-Healthy Sotong Ball
Elevate your healthy eating with our Heart-Healthy Sotong Ball recipe—a light and nutritious dish designed to delight your taste buds without compromising wellness. Featuring fresh squid blended into a silky paste and seasoned with aromatic garlic, ginger, scallions, and sesame oil, these sotong balls are expertly shaped and gently simmered in low-sodium vegetable broth for a guilt-free burst of umami flavor. Perfect for seafood lovers, this recipe is low in fat and sodium, making it a fantastic option for anyone looking to maintain heart health. Serve these tender, protein-packed morsels with a side of vibrant baby spinach or pair them with brown rice or whole-grain noodles for a wholesome meal. Ready in just 30 minutes, this quick and satisfying dish is great for a cozy dinner or impressing guests with a touch of elegance.
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Recipe Information
Ingredients
- 400 grams Fresh squid (cleaned and chopped)
- 1 piece Egg white (from large eggs)
- 1 tablespoon Low-sodium soy sauce
- 1 tablespoon Cornstarch
- 1 teaspoon Garlic (minced)
- 1 teaspoon Ginger (grated)
- 2 tablespoons Scallions (finely chopped)
- 1 teaspoon Sesame oil
- 0.5 teaspoon Black pepper
- 4 cups Vegetable broth (low-sodium)
- 100 grams Baby spinach (for serving, optional)
Instructions
Add the chopped squid to a food processor and pulse until it forms a smooth paste-like consistency. Be careful not to over-process.
In a large mixing bowl, combine the squid paste with egg white, low-sodium soy sauce, cornstarch, minced garlic, grated ginger, chopped scallions, sesame oil, and black pepper. Mix thoroughly until well incorporated.
Using wet hands, shape the mixture into small balls about 1 inch in diameter. This recipe should yield approximately 16-20 sotong balls.
In a deep saucepan, bring the low-sodium vegetable broth to a gentle boil over medium heat.
Carefully drop the sotong balls into the simmering broth. Let them cook for about 6-8 minutes or until they float to the surface and are fully cooked through.
Optional: Add the baby spinach to the broth for the last couple of minutes of cooking to lightly wilt the greens and serve as a nutritious side.
Using a slotted spoon, transfer the sotong balls to serving bowls. Ladle the hot broth over the sotong balls and serve immediately.
Enjoy your heart-healthy meal as is, or pair it with brown rice or whole-grain noodles for additional fiber.
Nutrition Facts
Calories |
633 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.0 g | 26% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 932 mg | 311% | |
| Sodium | 1375 mg | 60% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 5.0 g | ||
| Protein | 73.5 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 284 mg | 22% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 2251 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
