Hg'S Faux-Fried & Fabulous Calamari - Ww Points = 4

Name: Hg'S Faux-Fried & Fabulous Calamari - Ww Points = 4
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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; Optional; reduced-fat parmesan cheese, grated; lemon wedge; low-fat marinara sauce

Servings: persons

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
Optional
reduced-fat parmesan cheese, grated
lemon wedge
low-fat marinara sauce

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!

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Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 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), and more.

Yes, Hg'S Faux-Fried & Fabulous Calamari - Ww Points = 4 falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!