Ingredients:
4 oz. raw calamari rings (not breaded)
1/4 cup Fiber One bran cereal (original)
3 tbsp. Bread crumbs (if you are creative you can make your own)–leave out a piece of whole wheat bread (Ezekiel prefered)
1 egg white
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. Italian seasoning
black pepper, to taste

Optional: reduced-fat Parmesan-style grated topping & lemon wedges,
Directions:
Preheat oven to 350 degrees.

Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Pour crumbs into a plastic container that has an airtight lid (or into a sealable plastic bag). Add bread crumbs, garlic powder, onion powder, Italian seasoning, and pepper. 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 white 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.

MAKES 1 SERVING

Serving Size: 1 large cup
Calories: 236
Fat: 4g
Sodium: 779mg
Carbs: 31.5g
Fiber: 7g
Sugars: 1g
Protein: 23g