============================================================ nat.io // RECIPE ============================================================ TITLE: Charred Pusit with Burnt Chili-Garlic Oil and Toyo-Calamansi Dip DATE: April 16, 2025 AUTHOR: Nat TAGS: Dinner, Filipino, Seafood, Low Carb ------------------------------------------------------------ [ Description ] ------------------------------------------------------------ This Charred Pusit (Squid) with Burnt Chili-Garlic Oil and Toyo-Calamansi Dip celebrates the Filipino love for bold flavors and seafood while transforming a traditional dish into one that's friendly for those monitoring blood sugar levels. The star of this dish is fresh squid (pusit), scored in a classic crosshatch pattern that allows it to curl beautifully when exposed to high heat. The squid is quickly charred over intense heat to achieve that coveted smoky flavor while maintaining tenderness—a technique that requires precision timing to prevent the squid from becoming tough and rubbery. What elevates this dish to new heights is the burnt chili-garlic oil—a deeply aromatic concoction where garlic and chilies are cooked until they develop complex, almost caramelized flavors before being steeped in hot oil. This intensely flavored oil is then drizzled over the charred squid, infusing it with layers of savory, spicy notes. The accompanying toyo-calamansi dipping sauce provides the perfect counterpoint with its bright acidity and umami depth. The combination of soy sauce (toyo) and calamansi (Filipino lime) creates that quintessential Filipino dipping sauce that's simultaneously salty, tangy, and slightly sweet. Instead of traditional white rice, this dish is paired with an innovative shirataki coconut sticky rice. Shirataki, made from the konjac yam, provides the chewy texture of sticky rice with a fraction of the carbohydrates. The coconut milk and subtle seasonings transform this virtually carb-free ingredient into a satisfying base that mimics the indulgent mouthfeel of traditional sticky rice. The result is a deeply satisfying meal that honors Filipino culinary traditions while supporting stable blood sugar levels—proving that diabetic-friendly eating can still embrace bold flavors and cultural authenticity. [ Why This Recipe Works ] ------------------------------------------------------------ - **Quick Cooking Method**: The high-heat charring technique cooks the squid rapidly, preventing it from becoming tough while developing smoky flavor. - **Flavor Layering**: The combination of burnt chili-garlic oil and toyo-calamansi dip creates multiple dimensions of flavor without relying on sugars or carbohydrates. - **Textural Contrast**: The tender-chewy squid paired with the sticky-textured shirataki rice creates a satisfying mouthfeel that doesn't leave you missing traditional carbohydrates. - **Blood Sugar Balance**: The combination of lean protein from squid, healthy fats from the oil, and fiber from the shirataki creates a meal with minimal impact on blood glucose levels. [ Nutrition Profile ] ------------------------------------------------------------

Nutrition Information

This interactive chart shows nutritional values with reference to daily recommended values. The black line indicates recommended maximum for diabetics.

[Nutrition chart: calories = 310, compared against daily and diabetic target ranges.] [Nutrition chart: carbs = 8, compared against daily and diabetic target ranges.] [Nutrition chart: protein = 28, compared against daily and diabetic target ranges.] [Nutrition chart: fat = 19, compared against daily and diabetic target ranges.] [Nutrition chart: fiber = 3, compared against daily and diabetic target ranges.] [Nutrition chart: sodium = 580, compared against daily and diabetic target ranges.]

* Daily values are based on a 2,000 calorie diet. Diabetic thresholds may vary based on individual needs.

[ Nutritional Comparison ] ------------------------------------------------------------ Below is a comparison of this recipe with traditional versions: | Food Item | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) | |-----------|----------|-----------|-------------|---------|-----------| | Charred Pusit with Shirataki Coconut Rice | 310 | 8 | 28 | 19 | 3 | | Traditional Inihaw na Pusit with White Rice | 520 | 68 | 26 | 16 | 1 | | Restaurant-Style Grilled Squid with Garlic Rice | 580 | 72 | 24 | 20 | 2 | | Calamari with Marinara and Pasta | 650 | 85 | 22 | 24 | 3 | *Table: Comparison of nutritional content across similar dishes* [ Glycemic Impact Comparison ] ------------------------------------------------------------ | Food Item | Glycemic Load | Blood Sugar Impact | Insulin Demand | Fat-to-Carb Balance | |-----------|---------------|-------------------|----------------|---------------------| | Charred Pusit with Shirataki Coconut Rice | Very Low | Minimal rise | Very Low | High fat, very low carb | | Traditional Inihaw na Pusit with White Rice | High | Significant spike | High | Low fat, high carb | | Restaurant-Style Grilled Squid with Garlic Rice | High | Significant spike | High | Medium fat, high carb | | Calamari with Marinara and Pasta | Very High | Prolonged spike | Very High | Medium fat, very high carb | *Table: Comparison of glycemic impact across similar dishes* [ Ingredients ] ------------------------------------------------------------ > Charred Pusit (Squid) - 2 lbs (900g) fresh squid (pusit), cleaned - 2 tbsp olive oil - 1 tsp sea salt - ½ tsp freshly ground black pepper - ¼ tsp garlic powder > Burnt Chili-Garlic Oil - ¼ cup avocado oil or high-heat neutral oil - 6 cloves garlic, thinly sliced - 3-4 red bird's eye chilies (siling labuyo), thinly sliced - 1 tsp red pepper flakes - ¼ tsp sea salt > Toyo-Calamansi Dip - 3 tbsp coconut aminos or low-sodium soy sauce - 2 tbsp calamansi juice (or 1½ tbsp lime juice + ½ tbsp orange juice) - 1 small shallot, finely minced - 1 clove garlic, finely minced - 1 bird's eye chili, thinly sliced (optional) - ¼ tsp freshly ground black pepper > Shirataki Coconut Sticky Rice - 4 packages (8 oz/226g each) shirataki rice - 1 tbsp coconut oil - 2 cloves garlic, minced - 1 small shallot, finely diced - 1 pandan leaf, tied in a knot (optional) - ¾ cup full-fat coconut milk - 2 tbsp coconut cream - ¼ tsp sea salt - 2 tbsp chopped fresh cilantro for garnish [ Directions ] ------------------------------------------------------------ > Prepare the Squid 1. Rinse the squid thoroughly under cold water. If not already cleaned, remove the head, innards, and the thin plastic-like quill. Peel off the spotted skin if desired. 2. Cut the squid body (tube) into 3-4 inch sections. Score the inside of each section in a crosshatch pattern, being careful not to cut all the way through. 3. Leave the tentacles whole if small, or cut larger ones into manageable pieces. 4. Pat the squid pieces dry with paper towels. In a bowl, toss with olive oil, salt, pepper, and garlic powder. Set aside while preparing other components. > Make the Burnt Chili-Garlic Oil 1. In a small saucepan, heat the avocado oil over medium heat. 2. Add the sliced garlic and cook, stirring frequently, until it turns golden brown and begins to develop dark edges, about 3-4 minutes. 3. Add the sliced chilies and red pepper flakes, continuing to cook for another 1-2 minutes until the garlic is deeply browned (but not black) and the chilies are fragrant. 4. Remove from heat immediately and stir in the salt. Transfer to a heat-proof bowl and set aside. > Prepare the Toyo-Calamansi Dip 1. In a small bowl, combine coconut aminos or soy sauce, calamansi juice, minced shallot, minced garlic, sliced chili (if using), and black pepper. 2. Stir well and let sit for at least 10 minutes to allow the flavors to meld. > Prepare the Shirataki Coconut Sticky Rice 1. Drain the shirataki rice in a colander and rinse thoroughly under cold water for 1-2 minutes to remove the packaging liquid. 2. Bring a pot of water to a boil. Add the shirataki rice and boil for 2-3 minutes, then drain again. 3. Place the shirataki rice in a dry skillet over medium heat and cook, stirring frequently, for 5-7 minutes until all moisture has evaporated and the rice makes a squeaking sound when stirred. 4. Transfer the dried shirataki rice to a bowl and set aside. 5. In the same skillet, heat coconut oil over medium heat. Add garlic and shallot, sautéing until fragrant and translucent, about 2-3 minutes. 6. Add the dried shirataki rice and pandan leaf (if using). Stir-fry for 2 minutes. 7. Pour in the coconut milk and coconut cream. Add salt and stir to combine. 8. Reduce heat to low, cover, and simmer for 10-12 minutes until the liquid is mostly absorbed and the rice has a sticky consistency. 9. Remove from heat, discard the pandan leaf, and fluff with a fork. Cover to keep warm while cooking the squid. > Char the Squid 1. Heat a large cast-iron skillet, grill pan, or outdoor grill to very high heat (as hot as possible). 2. Working in batches to avoid overcrowding, place the squid pieces on the hot surface. Cook for just 1-2 minutes per side until they curl up, develop char marks, and turn opaque. 3. Transfer immediately to a serving plate to prevent overcooking. > Serve 1. Divide the shirataki coconut sticky rice among four plates. 2. Arrange the charred squid pieces on top of or alongside the rice. 3. Drizzle the burnt chili-garlic oil generously over the squid. 4. Serve with individual small bowls of toyo-calamansi dipping sauce. 5. Garnish with chopped cilantro and additional sliced chilies if desired. [ Make-Ahead & Storage ] ------------------------------------------------------------ - **Prep Ahead**: The toyo-calamansi dip can be made up to 3 days ahead and stored in the refrigerator. The burnt chili-garlic oil can be made up to 1 week ahead and stored in an airtight container at room temperature. - **Storage**: Leftover cooked squid can be refrigerated in an airtight container for up to 2 days. The shirataki rice can be refrigerated separately for up to 3 days. - **Reheating**: Gently reheat the squid in a hot skillet for just 30 seconds to warm through without overcooking. The shirataki rice can be reheated in a microwave or skillet with a splash of water or coconut milk. - **Not Recommended for Freezing**: Cooked squid becomes tough and rubbery when frozen and thawed, so freezing is not recommended. The shirataki rice also does not maintain its texture well when frozen. [ Blood Sugar Considerations ] ------------------------------------------------------------ This Charred Pusit with Shirataki Coconut Sticky Rice contains only 8g of carbohydrates per serving, with 3g of fiber resulting in just 5g net carbs. This is a dramatic reduction from traditional versions with white rice, which typically contain 65-85g of carbohydrates per serving. The shirataki rice is made from glucomannan, a type of fiber that comes from the root of the konjac plant. This fiber passes through the digestive system largely intact, meaning it has minimal impact on blood sugar levels. The coconut milk and cream add richness and flavor without adding significant carbohydrates. The protein content (28g) helps promote satiety and stable blood sugar, making this a filling meal that won't leave you hungry soon after eating. The healthy fats from the olive oil, avocado oil, and coconut milk help slow digestion and prevent rapid glucose absorption, while also providing richness and flavor satisfaction. The absence of added sugars and the focus on whole food ingredients makes this a meal that supports stable blood sugar levels while still delivering the authentic flavors of Filipino cuisine. [ Chef's Notes ] ------------------------------------------------------------ - **Squid Selection**: Look for fresh squid with clear eyes and a clean ocean smell. The flesh should be firm and ivory-colored, not yellow or pink. - **Cooking Time**: The key to tender squid is either very quick cooking (1-2 minutes) or very long cooking (30+ minutes). Anything in between will result in tough, rubbery squid. - **Heat Level**: For the burnt chili-garlic oil, adjust the number of chilies based on your spice preference. The oil should be aromatic and flavorful, not just spicy. - **Shirataki Tips**: The key to good shirataki rice is thorough rinsing and dry-cooking to remove the characteristic odor before adding flavors. Don't skip these steps. - **Serving Suggestion**: For those not monitoring carbohydrates, this dish pairs beautifully with traditional steamed jasmine rice or garlic fried rice. - **Vegetable Addition**: For added nutrition and color, serve with a side of blanched kangkong (water spinach) or a simple cucumber salad dressed with a splash of the toyo-calamansi sauce. - **No Grill Option**: If you don't have access to a very hot cooking surface, broiling the squid for 2-3 minutes per side can achieve similar results.