Monday, December 22, 2008

Octopus Salad

Serves: 4-6


2 pound (1 kg) octopus
2 cups tomato juice
1/2 cup red wine
1 tablespoon Worcestershire sauce
Tabasco sauce
6 pitted black olives, sliced
1 cup bean sprouts
1 avocado, thickly chopped
8 ounces/250 g/1 punnet cherry tomatoes, halved
1/4 cup fat-reduced mayonnaise
2 tablespoons tomato ketchup (sauce)
1 tablespoon Worcestershire sauce
Tabasco sauce
Freshly cracked black pepper

Microwave Method:

1. Cut heads from octopus. Wash well.
2. Combine octopus, tomato juice, red wine, Worcestershire sauce and Tabasco sauce in a Pyrex bowl.
3. Cook, uncovered, for 18-20 minutes on MEDIUM, stirring twice during cooking. Chill for 1-2 hours.
4. Combine octopus, olives, bean sprouts, avocado and cherry tomatoes.
5. Gently fold through sauce.


1. Combine mayonnaise, tomato ketchup and Worcestershire sauce.
2. Stir in Tabasco sauce and pepper to taste.

1 serve = 13 g fat, 3 g saturated fat.

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