Toasty Calamari and Arugula Salad
Toasty Calamari and Arugula Salad pairs tender, quickly sautéed squid with a lively trio of peppers and fresh jalapeño for a gentle heat that brightens each bite. Peppery arugula and creamy white beans soak up a lemony olive oil dressing, creating a balanced mix of spice, citrus, and earthiness. Serve this warm salad for a light dinner or a sophisticated lunch.
- Prep15 mins
- Cook2 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Toasty Calamari and Arugula Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 54 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 33
- Heart Health
- 85
- Metabolic
- 51
- Digestive
- 28
- Inflammatory
- 26
- Performance
- 38
- General Wellness
- 1
Slice the calamari tubes into 1/4-inch rings. Halve the larger tentacle pieces. Put the calamari in a bowl. Add the oil, red pepper flakes, chipotle powder, cayenne pepper, brown sugar, jalapeno slices, and salt. Mix well to combine.
- 2
Put the arugula and beans in a separate bowl. Toss with olive oil, lemon juice, salt, and pepper. Divide into 4 serving bowls.
- 3
Heat a cast iron skillet over high heat until it is smoking. Add the calamari to the skillet; cook and stir until the calamari is no longer translucent, about 2 minutes. Take it off the heat right away.
- 4
Spoon the calamari over the arugula and beans. Drizzle with olive oil and lemon juice. Finish with a pinch of pepper flakes.
- Calories 540.32 kcal High 27%
- Protein 15.11 g Good Source 30%
- Carbohydrate 46.61 g 17%
- Total Fat 35.53 g High 46%
- Saturated Fat 3.98 g Moderate 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 40.05 mg Moderate 13%
- Sodium 1117.76 mg High 49%
- Dietary Fiber 7.81 g Good Source 28%
- Total Sugars 3.21 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 77.11 mg Low Source 6%
- Iron 2.7 mg Moderate 15%
- Potassium 265.73 mg Low Source 6%
- Vitamin A 10.88 mcg Low Source 1%
- Vitamin C 4.18 mg Low Source 5%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
About This Recipe
Toasty Calamari and Arugula Salad is made with 13 ingredients and serves 4. It takes about 17 mins and is rated easy. Key ingredients include Baby Arugula, Brown Sugar, Calamari, and Cayenne Pepper. Each serving provides about 540.32 kcal, and is a good source of protein.
Recipe Questions
- What is Toasty Calamari and Arugula Salad made of?
- The main ingredients are Baby Arugula, Brown Sugar, Calamari, Cayenne Pepper, Chipotle Powder. The full list of 13 is above.
- How long does it take to make Toasty Calamari and Arugula Salad?
- About 17 mins in total: 15 mins to prepare and 2 mins to cook.
- How many calories are in one serving?
- One serving provides about 540.32 kcal. The full nutrition breakdown is above.
- Is Toasty Calamari and Arugula Salad easy to make?
- This recipe is rated easy, with 13 ingredients and 4 steps.
- Is Toasty Calamari and Arugula Salad healthy?
- Toasty Calamari and Arugula Salad has an easyChef Pro health score of 44/100. Per serving, it provides 540.32 calories and 15.11 g of protein, or 30% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 1117.76 mg (49% of the Daily Value) and saturated fat at 3.98 g (20% of the Daily Value). It contains Citrus, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required