For the squid

vegetable oil, for deep frying

75g/3oz gluten free plain flour

salt and freshly ground black pepper

4 medium squid, cleaned, quills and beaks removed, sliced into 0.5cm/½in rings

2 free-range eggs

75g/3oz gluten free breadcrumbs

For the sweet chili

Click here for low FODMAP recipe


Make the sweet chili sauce according to the recipe and set aside.

For the squid, heat the oil in a deep fat fryer to 190C/374F.

Alternatively, heat the oil in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it.

Sprinkle the gluten free flour onto a plate and season, to taste, with salt and freshly ground black pepper.

Dredge the squid rings in the seasoned gluten free flour until completely coated, shaking off any excess.

Beat the eggs in a bowl, then sprinkle the gluten free breadcrumbs onto a separate plate.

Dip each gluten free floured squid ring first in the beaten egg, then dredge it in the gluten free breadcrumbs until completely coated.

Carefully lower the coated squid rings, in batches, into the hot oil. Fry for 2-3 minutes, or until crisp and golden-brown.

Remove from the oil using a slotted spoon and set aside to drain on kitchen paper. Keep warm. Repeat the process with the remaining coated squid rings.

To serve, divide the crispy squid equally among four serving plates. Add pots of sweet chili sauce. Serve immediately.

Recipe adapted from: Good Food

We recommend the help  of a registered dietician
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