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Light Calamari Rings

http://www.moodiefoodie.com.au/wp-content/uploads/2013/10/Oven-baked-calamari-wpcf_294x171.jpg

Serves 4

Golden calamari rings, baked not fried. Healthy, tasty and light enough to have every day!

Per serve: 1075kj (256cals); 3g total fat (0.4g saturated fat)


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You’ll need

500g calamari rings
3 tbsp flour
2 tsp onion powder
1 tsp salt
1 tsp black pepper
2 large egg whites, whisked
1¼  cups panko breadcrumbs
Oil spray

Let’s go

Heat oven to 200°C fan forced (220°C conventional) and line two oven trays with baking paper.

Place whisked egg whites in a bowl. Place flour, onion powder, salt and pepper in a bag.
Place panko breadcrumbs, salt and pepper in a bag.

Pat calamari dry with paper towel and toss in flour mixture making sure rings are well coated. Toss rings in egg whites and place in the breadcrumb bag (I like to do this in batches so the breadcrumbs don’t get too soggy. Coat well and place rings on oven trays. Spray lightly with oil and bake for 10 minutes. Turn the rings and continue to cook for a further 8 minutes. Serve as is, with a squeeze of lemon or even a dollop of low fat mayonnaise.

Why it’s good for you
We love calamari rings in our house but the deep fried ones are just a little too heavy on fat. I like to oven bake mine – they’re just as tasty and lovely and crunchy.
Per serve: 1075kj (256cals); 3g total fat (0.4g saturated fat); 0.4g fibre

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