Heat the oil in a pan then stir-fry the garlic and chilli, until golden. Remove and add the calamari. Stir-fry for a few minutes, until lightly browned.

Remove and set aside. Pour the wine into the pan and cook until well reduced. Add the tomato and some seasoning.

Gently simmer for about 15 minutes, until the sauce is reduced and thickened.

Return the calamari to the sauce and heat through. Check seasoning and sprinkle with the herbs.

To grill the polenta: Cook the polenta according to the packet instructions. Spread into a shallow baking pan and cool. Brush with olive oil and grill to crisp the top. Cut into squares and serve with the calamari sauce.

Per serving: 1268.8kJ, 18.6g protein, 19.8g fat, 12.4g carbs

TASTE’s take:

When you run out of options for weekday dinners, try these easy, wholesome ideas. They’re tasty – and good for you.