This one tastes EXACTLY like the fried restaurant appetizer, but it’s way lower in calories. Find more HG “faux-frys” here!
¼th of recipe (about 1¼ cups): 184 calories, 2g total fat (0.5g sat fat), 403mg sodium, 17.5g carbs, 2g fiber, 1g sugars, 22g protein
You’ll Need: 2 baking sheets, nonstick spray, 2 wide bowls, large sealable plastic bag
Prep: 30 minutes • Cook: 20 minutes
¾ cup whole-wheat panko breadcrumbs
1 teaspoon grated Parmesan cheese
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon Italian seasoning
½ teaspoon salt
¾ teaspoon black pepper
½ cup egg whites (about 4 large eggs’ worth)
1 pound raw calamari rings (not breaded)
2 tablespoons whole-wheat flour
Optional dip: Clean & Hungry Marinara Sauce (recipe and store-bought alternatives here)
Optional garnish: lemon wedges
1. Preheat oven to 375 degrees. Spray 2 baking sheets with nonstick spray.
2. In a wide bowl, combine breadcrumbs, Parm, and seasonings. Mix well.
3. Place egg whites in another wide bowl.
4. Add calamari to a large sealable plastic bag. Sprinkle with flour. Seal bag, and shake to coat.
5. Add calamari to the bowl of egg whites, and gently toss to coat.
6. One at a time, shake calamari to remove excess egg whites, and lightly coat with breadcrumbs.
7. Evenly place on the baking sheets, and top with any remaining breadcrumbs.
8. Bake for 10 minutes.
9. Carefully remove baking sheets, and return them to the oven on the opposite racks.
10. Bake until lightly browned and cooked through, about 10 more minutes.
MAKES 4 SERVINGS
Chew on This …
Calamari is more than a beloved appetizer. Fishermen use it as fish bait. Lucky fish!