Directions:
- Preheat oven to 350 degrees.
- 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.
- 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.
- 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.
- 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!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 30.27 Kcal (127 kJ) | ||
| Calories from fat | 4.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.46g | 1% | |
|---|---|---|---|
| Cholesterol | 44.01mg | 15% | |
| Sodium | 142.63mg | 6% | |
| Potassium | 64.06mg | 1% | |
| Total Carbs | 3g | 1% | |
| Sugars | 0.11g | 0% | |
| Dietary Fiber | 0.69g | 3% | |
| Protein | 3.86g | 8% | |
| Vitamin C | 1mg | 2% | |
| Iron | 0.4mg | 2% | |
| Calcium | 10.3mg | 1% | |
| Amount Per 100 g | |||
| Calories | 72.65 Kcal (304 kJ) | ||
| Calories from fat | 9.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.09g | 1% | |
|---|---|---|---|
| Cholesterol | 105.63mg | 15% | |
| Sodium | 342.34mg | 6% | |
| Potassium | 153.75mg | 1% | |
| Total Carbs | 7.21g | 1% | |
| Sugars | 0.26g | 0% | |
| Dietary Fiber | 1.65g | 3% | |
| Protein | 9.27g | 8% | |
| Vitamin C | 2.4mg | 2% | |
| Iron | 0.9mg | 2% | |
| Calcium | 24.8mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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