2 medium-sized squid
1 bay leaf
1 small onion, finely chopped
2 tbsps olive oil
1 clove garlic, finely chopped
2 tbsps flour
225 g (8 oz) canned plum tomatoes
1 chilli pepper, seeded and finely chopped
Grated rind and juice of 1/2 orange
140 ml (1/4 pint) white wine
1 tbsp tomato puree
1 tsp oregano
1 tsp basil
Salt and pepper
Fresh coriander leaves to garnish
1. Separate heads of the squid from the tails. Remove the ink sac and reserve for the sauce if desired. Remove the quill and discard.
2. Cut the tentacles above the eyes, and reserve. Discard the eyes and head.
3. Peel the purplish membrane off the tail portion of the squid. Split the tail in half, lengthwise, and wash it well. Cut the tail into pieces about 5 cm( 2 inches) wide.
4. Score each section in a lattice pattern at 5 mm ( 1/4 inch) intervals. Separate the tentacles.
5. Put the squid, bay leaf and onion into a casserole with hot water. Cover loosely and cook for 1 minute on HIGH.
6. Heat the olive oil for 30 seconds on HIGH in a medium-sized bowl. Add the garlic and cook for a further 1 minute on HIGH.
7. Stir in the flour. Mix in the cooking liquid from the squid together with the tomatoes and remaining sauce ingredients. If using the ink, break the ink sac into the sauce ingredients.
8. Cook the sauce, uncovered, for 5 minutes on HIGH. Mix with the squid and serve garnished with fresh coriander leaves.