Leah Itsines’ One-Pot Squid and Rice Recipe

It started, as many great weeknight meals do, with a frantic search for something delicious, reasonably healthy, and crucially, something that wouldn’t leave my kitchen looking like a disaster zone. I stumbled upon Leah Itsines’ One-Pot Squid and Rice recipe, and the promise of “one-pot” magic combined with the allure of tender squid and flavourful rice was instantly appealing. Leah Itsines, known for her accessible and health-conscious approach to food (and yes, being part of the incredibly fit Itsines family!), often creates recipes that hit that sweet spot between wholesome and satisfying. I was intrigued. The first time I made it, the aroma filling the kitchen – garlic, tomatoes, herbs, the subtle brininess of the sea – was incredible. My partner, usually reserved in his praise for new seafood dishes, took one bite and his eyes widened. “Wow, okay, this is really good,” he managed between mouthfuls. Even my usually fussy teenager, who approaches anything from the ocean with suspicion, declared it “surprisingly nice” and cleaned her plate. The tender squid, perfectly cooked rice infused with tomato and herbs, and the bright hit of lemon at the end – it was a symphony of Mediterranean flavours, all achieved with minimal fuss and, best of all, minimal cleanup. It’s since become a staple in our rotation, a go-to recipe when we crave something special but lack the time or energy for a complex meal. It feels comforting yet light, impressive yet deceptively simple – a true testament to the power of well-executed one-pot cooking.

Why You’ll Absolutely Adore Leah Itsines’ One-Pot Squid and Rice

Beyond my own glowing experience, there are compelling reasons why this recipe resonates with so many home cooks. It embodies the principles often found in Leah Itsines’ cooking style – fresh ingredients, vibrant flavours, and uncomplicated methods. Here’s a breakdown of its appeal:

• Effortless Elegance: Despite featuring squid, often perceived as tricky or restaurant-only fare, this recipe is remarkably straightforward. The one-pot method simplifies the process immensely.
• Flavour Explosion: The combination of sautéed aromatics, rich tomatoes, fragrant herbs, and tender squid creates a depth of flavour that belies the simple preparation. The rice absorbs all these delicious juices as it cooks, resulting in every grain being packed with taste.
• Minimal Cleanup: This is perhaps the biggest draw for busy households. Everything cooks together in a single pot or pan, drastically reducing washing up time. No multiple saucepans, frying pans, and baking dishes to scrub!
• Healthy & Satisfying: Squid is a fantastic source of lean protein, low in fat, and rich in minerals like selenium and copper. Combined with rice and vegetables (tomatoes, onions), it creates a balanced and fulfilling meal that aligns with a healthy lifestyle.
• Adaptable: While delicious as written, this recipe serves as a great base. You can easily tweak the herbs, add extra vegetables, or adjust the spice level to suit your preferences.
• Impressive Results: Serving up a beautiful pan of squid and rice looks impressive, making it suitable for casual dinner parties or special family meals without requiring hours of complex cooking. It has that “wow” factor achieved with surprising ease.

Understanding the Star Ingredient: Squid (Calamari)

Before diving into the recipe, let’s talk about squid, often referred to by its Italian name, calamari, especially when prepared for eating. Understanding this ingredient is key to success.

• What is it? Squid are cephalopods, related to octopus and cuttlefish. They have a distinct structure: a mantle (the main body tube), tentacles, and fins. For cooking, we typically use the mantle, cut into rings or left whole (for stuffing), and sometimes the tentacles.
• Buying Squid: You can usually find squid in several forms:
  • Whole, Uncleaned: This is the cheapest option but requires the most work. You’ll need to remove the head, tentacles, ink sac, beak, and the clear quill (cartilage) inside the mantle, then peel off the skin.
  • Cleaned Tubes and Tentacles: This is the most convenient option. The squid is already cleaned, often with the mantle (tube) separate from the tentacles. This is highly recommended for this recipe to save time and effort.
  • Frozen: Frozen cleaned squid is widely available and works perfectly well. Ensure it’s fully thawed before cooking. Thaw it overnight in the refrigerator or under cold running water for faster results. Pat it thoroughly dry before cooking.
• The Key to Tenderness: The secret to tender, non-rubbery squid is cooking time. Squid cooks very quickly. It needs either a very short cooking time (just a minute or two) over high heat OR a long, slow braise (30+ minutes). Anything in between risks turning it tough. In this one-pot recipe, the squid is typically added towards the end of the rice cooking time, ensuring it cooks through quickly in the residual heat and steam without overcooking. Some recipes might involve searing it briefly at the start, removing it, and adding it back at the end. We’ll follow the method that integrates it seamlessly into the one-pot process for tenderness.
• Preparation: Even if you buy cleaned squid, give it a quick rinse and pat it thoroughly dry with paper towels. Excess moisture will prevent proper searing (if applicable) and can dilute the sauce. Cut the tubes into rings, about 1/2 to 3/4 inch thick. Leave the tentacles whole if they are small, or roughly chop them if large.

Gathering Your Ingredients: The Foundation of Flavor

Precision is helpful in cooking, especially with rice-based dishes where the liquid-to-rice ratio is important. Here are the ingredients you’ll need, with suggested amounts for approximately 4 servings. Remember that fresh, quality ingredients will always yield the best results.

• Squid: 500-600g (about 1.1 – 1.3 lbs) cleaned squid (tubes and tentacles), fresh or thawed frozen
• Olive Oil: 3 tablespoons, extra virgin preferably for flavour
• Onion: 1 large yellow or brown onion, finely chopped
• Garlic: 4-5 cloves, minced or finely chopped (don’t skimp!)
• Rice: 1.5 cups (approx. 300g) medium-grain rice (like Arborio, Carnaroli, or even a good quality long-grain rice if preferred, though medium-grain offers creamier results)
• Dry White Wine (Optional but Recommended): 1/2 cup (120ml) – use a crisp wine like Pinot Grigio or Sauvignon Blanc. If omitting, you can use extra broth or water.
• Canned Tomatoes: 1 can (400g / 14.5 oz) crushed or diced tomatoes (good quality, like San Marzano style if available)
• Vegetable or Fish Broth: 3.5 – 4 cups (approx. 840ml – 960ml), heated. The exact amount might vary slightly depending on your rice and pot. Start with 3.5 cups and have extra ready.
• Fresh Parsley: 1 large bunch, leaves roughly chopped (reserve some for garnish)
• Fresh Dill (Optional but lovely): 1/2 bunch, leaves roughly chopped
• Dried Oregano: 1 teaspoon
• Lemon: 1 whole lemon (you’ll use both zest and juice)
• Salt: To taste (approx. 1 – 1.5 teaspoons, adjust based on broth saltiness)
• Black Pepper: Freshly ground, to taste (approx. 1/2 teaspoon)
• Red Pepper Flakes (Optional): 1/4 – 1/2 teaspoon for a gentle warmth

Ingredient Notes & Rationale:

• The Aromatics (Onion & Garlic): These form the essential flavour base. Cooking them slowly in olive oil releases their sweetness and aroma, infusing the entire dish.
• The Rice: Medium-grain rice like Arborio works beautifully here because it releases starch as it cooks, contributing to a slightly creamy texture without being a full risotto. Long-grain rice will result in more separate grains if that’s your preference, but might require slight adjustments to liquid. Rinsing the rice beforehand is debated; for a creamier texture, don’t rinse. For more separate grains, give it a quick rinse.
• The Liquid (Wine, Tomatoes, Broth): The wine adds acidity and depth, deglazing the pan and lifting flavourful bits. The tomatoes provide richness, body, and a touch of sweetness. The broth is the primary cooking liquid for the rice; using a flavourful broth (vegetable or fish complement the squid well) makes a significant difference compared to just water. Heated broth helps maintain an even cooking temperature.
• The Herbs (Parsley, Dill, Oregano): Fresh herbs are crucial for brightness. Parsley is classic, dill adds a lovely anise note common in Mediterranean seafood dishes, and oregano provides earthy depth. Using generous amounts is key.
• The Lemon: Added at the end, lemon zest and juice lift all the flavours, cutting through the richness and adding essential brightness. Don’t skip this!

Step-by-Step Instructions: Crafting Your Culinary Masterpiece

This process is designed for simplicity and flavour infusion. Use a large, heavy-bottomed pot or Dutch oven with a lid (around 5-6 quart capacity is ideal).

1. Prepare the Squid: If not already done, cut the cleaned squid tubes into rings (about 1/2 to 3/4 inch thick). Leave small tentacles whole or roughly chop larger ones. Pat everything very dry with paper towels. Season the squid lightly with a pinch of salt and pepper. Set aside.
2. Sauté Aromatics: Heat the olive oil in your pot over medium heat. Once shimmering, add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Don’t rush this step; softened onions provide a sweeter base.
3. Add Garlic and Oregano: Add the minced garlic and dried oregano (and red pepper flakes, if using) to the pot. Cook for about 1-2 minutes more, stirring constantly, until fragrant. Be careful not to burn the garlic.
4. Toast the Rice: Add the rice to the pot. Stir continuously for about 1-2 minutes, coating the grains thoroughly with the oil and aromatics. Toasting the rice slightly enhances its nutty flavour and helps the grains maintain some structure.
5. Deglaze (If Using Wine): Pour in the white wine. Let it bubble up, scraping the bottom of the pot with your spoon to loosen any browned bits (this is called deglazing and adds lots of flavour). Let the wine cook off almost completely, about 1-2 minutes, until the strong alcohol smell dissipates.
6. Add Tomatoes and Broth: Stir in the crushed or diced tomatoes and 3.5 cups of the heated vegetable or fish broth. Add the measured salt (start with 1 teaspoon) and freshly ground black pepper. Stir everything well to combine.
7. Simmer the Rice: Bring the mixture to a gentle simmer. Once simmering, reduce the heat to low, cover the pot tightly with the lid, and let it cook for about 15 minutes. Avoid lifting the lid frequently, as this releases steam needed for cooking the rice.
8. Check and Stir: After 15 minutes, lift the lid. Give the rice a gentle stir. Most of the liquid should be absorbed, but it might still look a bit soupy. Check the rice’s doneness; it should be al dente (mostly cooked but still with a slight bite). If it seems too dry and the rice is still hard, add the remaining 1/2 cup of heated broth (or a bit more if needed). If it’s already nearly cooked, proceed to the next step.
9. Add the Squid and Herbs: Quickly scatter the prepared squid rings and tentacles over the top of the rice mixture. Add most of the chopped fresh parsley and dill (reserving some for garnish) and the lemon zest. Gently stir the squid into the top layer of the rice rather than mixing it all the way through initially. This helps it steam-cook gently.
10. Final Cook: Replace the lid immediately. Cook for another 5-7 minutes on low heat. The steam trapped in the pot will cook the squid perfectly. Do not overcook at this stage, or the squid will become rubbery. The rice should now be tender, and the squid opaque and cooked through. There should be minimal liquid left, just enough to keep it moist, not soupy.
11. Rest and Finish: Turn off the heat. Let the pot stand, covered, for 5-10 minutes. This resting period is crucial: it allows the squid to finish cooking gently, the rice to absorb the last bit of moisture, and the flavours to meld beautifully.
12. Final Touches: Just before serving, stir in the fresh lemon juice. Taste and adjust seasoning if necessary (more salt, pepper, or a pinch of red pepper flakes). Gently fold everything together.

Nutritional Snapshot: A Healthy Indulgence

While exact nutritional values depend on specific ingredients and portion sizes, here’s an approximate estimate for Leah Itsines’ One-Pot Squid and Rice:

• Servings: This recipe typically yields 4 generous servings.
• Calories per Serving: Approximately 450-550 kcal per serving.

Disclaimer: These values are estimates. Factors like the type of rice, the exact amount of oil used, and the specific nutritional content of the broth and tomatoes can influence the final numbers.

Key Nutritional Highlights:

• Lean Protein: Squid provides high-quality protein, essential for muscle building and repair, without a high fat content.
• Complex Carbohydrates: Rice offers energy-providing carbohydrates. Choosing brown rice over white would increase fibre content.
• Vitamins and Minerals: Tomatoes are rich in Vitamin C and lycopene. Squid contributes selenium, copper, and B vitamins. Fresh herbs add extra vitamins and antioxidants.
• Healthy Fats: Primarily from olive oil, offering monounsaturated fats beneficial for heart health.

This dish represents a well-balanced meal, offering protein, carbohydrates, and essential nutrients in one satisfying package.

Time Commitment: Quick Prep, Delicious Results

One of the beauties of this dish is its efficiency relative to the flavour payoff.

• Preparation Time: Approximately 15-20 minutes (includes chopping vegetables, preparing squid if pre-cleaned). Add another 10-15 minutes if you need to clean whole squid yourself.
• Cooking Time: Approximately 35-45 minutes (including sautéing, simmering rice, cooking squid, and resting time).

Total Time: Roughly 50 minutes to 1 hour from start to finish, making it perfectly feasible for a weeknight dinner.

Serving Suggestions: Elevating Your Meal

This One-Pot Squid and Rice is fantastic on its own, served directly from the pot for a rustic feel. However, a few simple additions can elevate the experience:

• Garnish Generously:
  • Sprinkle liberally with the reserved chopped fresh parsley (and dill, if used).
  • Add a grating of fresh lemon zest just before serving for an extra burst of aroma.
  • A drizzle of high-quality extra virgin olive oil over each portion adds richness.
• Serve with Lemon Wedges: Always provide extra lemon wedges on the side for squeezing over. The acidity brightens the flavours perfectly.
• Simple Side Salad: A crisp green salad with a light vinaigrette (lemon juice, olive oil, salt, pepper) offers a refreshing contrast to the warm rice dish. Think mixed greens, cucumber, and perhaps some thinly sliced red onion.
• Crusty Bread: Perfect for mopping up any delicious juices left in the bowl or pan. A simple baguette or sourdough works well.
• Wine Pairing:
  • Stick with the crisp white wine you used for cooking (like Pinot Grigio or Sauvignon Blanc).
  • A dry Rosé from Provence or Greece would also be a delightful pairing.
• Presentation:
  • Serve in shallow bowls to capture all the ingredients nicely.
  • For a family-style approach, bring the pot directly to the table (place it on a trivet!) and let everyone serve themselves.

Mastering the Dish: 5 Essential Tips for Success

Want to ensure your One-Pot Squid and Rice turns out perfectly every time? Keep these tips in mind:

1. Don’t Overcook the Squid: This is the golden rule. Squid cooks incredibly fast. Adding it towards the very end of the cooking process and letting it steam gently for just 5-7 minutes is key. If you’re nervous, you can even turn off the heat before adding the squid, stir it in, cover, and let the residual heat cook it during the 10-minute resting period. Check one piece – if it’s opaque, it’s done. Overcooked squid is tough and rubbery, the most common pitfall.
2. Use Heated Broth: Adding cold or room temperature broth to the hot pot significantly lowers the temperature, interrupting the cooking process and potentially leading to unevenly cooked rice. Heating the broth beforehand (just warming it in a separate saucepan or the microwave is fine) helps maintain a consistent simmer for perfectly cooked grains.
3. Pat the Squid Dry: Before seasoning and adding the squid to the pot, make sure it’s thoroughly patted dry with paper towels. Excess moisture can make the final dish watery and prevents the squid from cooking optimally. It essentially boils rather than steams/gently poaches in the sauce.
4. Don’t Skip the Resting Time: That final 5-10 minutes of resting off the heat with the lid on is crucial. It allows the rice to absorb the last bit of steam, firm up slightly, and lets the squid finish cooking gently without becoming tough. It also allows the flavours to meld together beautifully. Resist the urge to serve immediately!
5. Be Generous with Fresh Herbs and Lemon: These aren’t just garnishes; they are integral flavour components. The freshness of parsley (and dill, if using) and the bright acidity of lemon juice and zest cut through the richness of the tomato and rice, lifting the entire dish. Add most herbs during the final cooking stage and the lemon juice right at the end, stirring through just before serving to maximize their impact.

Troubleshooting Common Issues

Even straightforward recipes can sometimes present challenges. Here’s how to tackle potential problems:

• Problem: The Squid is Tough/Rubbery.
  • Cause: Overcooking.
  • Solution: Next time, reduce the squid cooking time. Add it literally for the last 5 minutes of simmering, or even stir it in after turning off the heat and let it cook in the residual heat during the resting period. Ensure squid pieces aren’t cut too thinly, which makes them cook even faster.
• Problem: The Rice is Mushy.
  • Cause: Too much liquid, over-stirring (especially with Arborio), or cooking for too long.
  • Solution: Measure liquids accurately. Use the recommended rice type (medium-grain holds up well). Avoid excessive stirring after the initial steps. Start checking rice doneness around the 15-minute mark and adjust cooking time accordingly. If it looks done but there’s excess liquid, you can try cooking with the lid slightly ajar for the last few minutes (before adding squid).
• Problem: The Rice is Undercooked/Hard.
  • Cause: Not enough liquid, cooking heat too high (liquid evaporated too quickly), or not cooking long enough. Lid not fitting tightly.
  • Solution: Ensure you use the correct liquid amount (and ensure it’s heated). Keep the heat on a gentle simmer (low). Ensure your lid fits tightly to trap steam. If rice is hard but liquid is gone, add another 1/4 to 1/2 cup of hot broth or water, cover, and continue simmering on low until tender.
• Problem: The Dish Lacks Flavour.
  • Cause: Under-seasoning, poor quality ingredients (broth, tomatoes), not enough aromatics or herbs.
  • Solution: Season generously with salt and pepper throughout the cooking process (taste and adjust at the end). Use a flavourful broth. Don’t skimp on garlic, onions, herbs, or the final lemon juice. Ensure you sautéed the onions properly to build the base flavour. A pinch of red pepper flakes can also add dimension.

Recipe Variations: Making It Your Own

This recipe is a fantastic canvas. Feel free to experiment:

1. Spice It Up: Add more red pepper flakes, a pinch of cayenne pepper, or even a chopped fresh chili (like serrano or jalapeño) along with the garlic for a spicier kick. Smoked paprika can also add a lovely smoky depth.
2. Add More Vegetables: Bulk up the dish and add extra nutrients by incorporating vegetables. Add diced bell peppers (any colour) along with the onions. Stir in a cup of frozen peas or some chopped zucchini during the last 10 minutes of the rice cooking time. Wilted spinach stirred in at the very end also works well.
3. Different Herbs: Swap or add other Mediterranean herbs like fresh thyme sprigs (added with the broth and removed before serving) or marjoram. A touch of fennel fronds could be interesting too.
4. Seafood Medley: Substitute some of the squid with other quick-cooking seafood like peeled shrimp/prawns or small scallops, adding them during the final 5 minutes along with the squid. Mussels or clams (scrubbed well) could also be added, ensuring they cook until they open.
5. Greek Style: Add 1/4 cup of chopped Kalamata olives and a sprinkle of feta cheese over the top just before serving for a distinct Greek flavour profile.

Frequently Asked Questions (FAQ)

Q1: Can I use frozen squid?

• A: Absolutely! Frozen squid is often more readily available and works perfectly well in this recipe. Ensure it is completely thawed before you start cooking – preferably overnight in the refrigerator. Most importantly, pat it thoroughly dry with paper towels after thawing to remove excess moisture, which can make the dish watery and prevent the squid from cooking properly.

Q2: What kind of pot is best for this recipe?

• A: A heavy-bottomed pot, such as a Dutch oven or a sturdy casserole pot with a tight-fitting lid, is ideal. The heavy base ensures even heat distribution, preventing the rice from sticking or burning easily. A capacity of 5-6 quarts should be sufficient to hold all the ingredients without overcrowding.

Q3: Can I make this recipe ahead of time?

• A: While best enjoyed fresh (especially regarding the texture of the squid), you can make it ahead. Cool it completely, store it in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat, adding a splash of broth or water to loosen the rice if needed. Be very careful not to overheat, as this can make the squid tough. The rice texture might be slightly softer upon reheating.

Q4: I don’t drink alcohol. What can I substitute for the white wine?

• A: The white wine adds acidity and depth, but you can easily substitute it. Simply use an equal amount (1/2 cup) of extra vegetable or fish broth. To replicate the acidity, you could add a tablespoon of white wine vinegar or extra lemon juice along with the broth.

Q5: My squid released a lot of water. What did I do wrong?

• A: This usually happens if the squid wasn’t patted dry enough before adding it to the pot, or if you used frozen squid that wasn’t fully thawed and drained. Excess moisture dilutes the sauce and can make the squid steam or boil rather than quickly cook in the concentrated heat/sauce. Next time, be extra diligent about patting the squid pieces completely dry with paper towels before they go into the pot. Also ensure your heat isn’t too low when adding the squid (though it cooks on low heat with the rice, the initial heat of the dish helps).