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1
Preheat the oven to 450 F. Place a wire rack on a foil-lined baking sheet, and set it aside.
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2
Put the flour in a shallow dish.
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3
Put the panko in another shallow dish.
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4
In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.
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5
Working in batches, dredge the calamari in the flour, shaking off any excess.
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6
Add the calamari to the egg whites and toss to coat completely.
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7
Add the calamari, a few pieces at a time, to the panko to coat completely.
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8
Spread the calamari out on the wire rack, and season generously with garlic salt and pepper.
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9
Spray the calamari lightly with nonstick cooking spray.
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10
Bake until the breading is golden and crispy and the calamari is cooked through, about 14 minutes.
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11
Meanwhile, pour the pasta sauce into a small microwave-safe bowl, cover it with plastic wrap, and heat it in the microwave until it is hot, about 2 minutes.
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12
Serve the calamari with the lemon wedges and the sauce for dipping.
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13
Use my faux-frying technique on any traditionally fried food you cant resist but whose calorie count you cant abide.
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14
Try it, veggie tempura style, on thin slices of sweet potato, zucchini, summer squash, carrots, broccoli florets, and mushrooms.
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15
Fat: 81g (before), 3.6g (after)
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16
Calories 1,180 (before), 208 (after)
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17
Protein: 19g
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18
Carbohydrates: 27g
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19
Cholesterol: 132mg
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20
Fiber: 5g
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21
Sodium: 155mg
