3 squid fry low Recipes

squid rings, raw (not breaded ), fiber 1 cereal (original), panko breadcrumbs (like the kind by progresso), liquid egg substitute (like egg beaters original), garlic powder, onion powder, salt, black pepper , to taste, reduced-fat parmesan cheese, grated, lemon wedge, low-fat marinara sauce

olive oil, onion, diced, stalk lemongrass, finely chopped, ginger, finely grated, chicken stock, satay sauce, low sodium soy sauce, fresh squid, tubes, limes, cornflour , for dusting, vegetable oil , for shallow frying, rice vermicelli, watercress, sesame oil