Hg's Faux-fried & Fabulous Calamari - Ww Points = 4

Total Time: 25 mins Preparation Time: 10 mins Cook Time: 15 mins

Ingredients

• 4 ounces squid rings, raw (not breaded)
• 1/4 cup fiber one cereal (original)
• 3 tablespoons panko breadcrumbs (like the kind by progresso)
• 2 tablespoons liquid egg substitute (like egg beaters original)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon italian seasoning
• 1/4 teaspoon salt
• 1 dash black pepper, to taste
• reduced-fat parmesan cheese, grated
• lemon wedge
• low-fat marinara sauce

Recipe

• 1 preheat oven to 350 degrees.
• 2 using a blender or food processor, grind fiber one cereal to a breadcrumb-like consisten cy. pour crumbs into a plastic container that has an airtight lid (or into a sealable plastic bag). add panko, garlic powder, onion powder, italian seasoning, and salt. add as much pepper as you like. seal and shake to mix thoroughly.
• 3 make sure calamari rings are as dry as possible. (use a paper towel to soak up moisture.) place them in a dish, and pour egg substitute over them. toss to coat evenly.
• 4 transfer rings to the crumb mixture, and secure lid or seal bag. shake until rings are thoroughly coated, and then place rings on a baking sheet sprayed with nonstick spray. open any rings that are sticking to themselves.
• 5 bake calamari in the oven for 15 minutes, flipping them about halfway through, until firm and fully cooked. if you like, sprinkle with parm-style topping and serve with lemon wedges and/or marinara sauce. yum!