A 1-cup serving of fresh squid -- also known as calamari -- is low in fat, rich in protein and an excellent source of essential nutrients like copper, selenium and vitamin B-12. However, one of the most popular ways to prepare squid is deep-frying, a method that can significantly increase your intake of fat and cholesterol per serving. By choosing a cooking method like boiling, you can prepare low-fat squid that is healthy, tender and versatile. Squid rings consist of thin slices of the squid's body. You can purchase them fresh or frozen or cut your own from cleaned squid.
Fill a large bowl with cold water. Put the squid rings into the water and move them around with your hands to gently wash each.
Remove and discard any pieces of membrane or connective tissue on the rings. Drain the squid in a colander or strainer.
Boil water in a large saucepan or stockpot. Add the squid rings and allow them to cook for 2 minutes.
Drain the cooked rings and transfer them to a clean bowl. Check each for pieces of membrane that need to be removed.
Use the squid rings immediately or cool them to use later in other dishes.