Home ยป Prevention kitchen does Panko!

Prevention kitchen does Panko!

Until last night, I’d never cooked with Panko breadcrumbs. Crazy…I know, I know.This is one of those Arborio-rice-like tragedies as Panko is wonderful and extremely versatile!

Faux Fried Calamari adapted from Ask Georgie

1 cup plain panko (Japanese style breadcrumbs)
½ teaspoon garlic salt
Cooking oil spray
1 egg, lightly beaten
1 pound cleaned raw calamari, tubes and tentacles

  1. Preheat oven to 425°F. Line a baking sheet with foil; mist with cooking spray.
  2. Place panko and salt in large mixing bowl; stir to combine.
  3. Cut calamari tubes into 1/3″ rings, and cut tentacles into bite-sized clusters if large. Place in large mixing bowl; add egg; stir to coat.
  4. Use a fork to transfer 3-4 pieces of calamari at a time from egg mixture into panko. Shake bowl and turn pieces to coat all surfaces with panko. Place coated pieces on baking sheet, not touching. Repeat until all calamari is coated.
  5. Bake 10 minutes; turn pieces with tongs; return to oven for 5 minutes. Serve immediately.

Yield: 4 servings

Nutrition Information (per serving): 273 calories, 8 g total fat, 2 g saturated fat, 520 mg cholesterol, 21 g total carbohydrate, 1 g dietary fiber, 27 g protein, 748 mg sodium.

Before shots:

Whole, raw squid…not appetizing! Especially since you have to remove the cartilage!

Gutted, skinned and ready for Panko!

I’ve never cooked with calamari before, and it was…interesting. And laborious. After gutting and skinning ink-filled sea creatures, the result would have to be fabulous in order to make this dish again, I rationalized. And the result: fabulous!

Mr. Prevention’s take: This is really good calamari! I like it better than fried because you get all the taste and crunch without all the grease. And, a request for the leftover squid calamari-style tomorrow night. Ha!

And the next Panko creation…

Crispy Coconut Tofu Nuggets adapted from Cara’s Cravings

1 block firm tofu
1/4 cup liquid egg substitute (or 2 egg whites)
1/2 cup (30gm) panko breadcrumbs
1/4 cup shredded coconut + 2 Tbsp coconut chips
zest from one lime

Wrap the tofu in paper towels and place it under a plate, weighted down with a couple cans or jars. Let sit for 20-30 minutes.

Preheat oven 375F. Set a cooking rack on top of a baking sheet, and spray with nonstick cooking spray.

Pour the egg substitute or egg whites in a shallow dish. Mix together the panko, coconut, and lime zest and pour onto a plate.

Slice the tofu crosswise into 6 slabs, and then cut each rectangle diagonally into two triangles. Season the tofu wedges with salt and pepper. Dip each one into the egg, then dredge in the panko mixture and set on the cooling rack.

Bake for about 25-30 minutes, turning halfway through, until lightly browned and crispy on both sides. I served with fig preserve, but any sweet sauce of your choice would work well. Yield: 3 servings

Nutritional Information (per serving): calories: 209.9 calories; 8.7 g. fat; 0 mg cholesterol; 16.7 mg sodium; 14 g. carbohydrate; 2.3 g. fiber; 14.3 g. protein

And this morning for breakfast: banana chocolate crepes! And Mr. Prevention partook, too!

Truth and the lies revealed!!

1.  I’ve competed in an Olympic triathalon — LIE! I hope to, though!
2.  My friends think I should write a dating book because I give really good dating advice — TRUTH! My friends always come to me with guy advice. I must admit, I give good, straight-forward advice about men!
3.  Mr. Prevention and I met on the Chicago subway — LIE! We met at the University of Illinois outside Brothers, one of the campus bars. It was the FARTHEST thing from love at first sight!
4.  I require 9 hours of sleep every night to function — LIE! Just 8 hours 🙂
5.  I prefer to run outside than on the treadmill — LIE! I love the treadmill! I can control the TV and have a fan, towel, and water within reach at all times!
6. I play defense on my ice-hockey teams — LIE! I play wing usually. But I do play ice-hockey!
7.  My husband brings me donuts and coffee to bed on Sundays mornings — LIE! While I wish this was true (kinda), he is not that romantic and requires more sleep then me. Plus he knows donuts are my weakness and a weekly habit like that could be bad news!!


Today’s NNM Topic: Lactose Intolerance

Lactose intolerance is fairly common and involves the body’s inability to break down by the intestinal enzyme lactase. Lactose is primarily found in dairy products. Removing dairy from the diet is the treatment for lactose intolerance, as well as supplemental Lactaid to ease digestion.

Symptoms of lactose intolerance include flatulence, bloating, abdominal pain, and diarrhea. Lactose-containing products can be replaced with products containing rice, soy, or almond.

Question: Do you like fried calamari? Would you ever consider making it at home knowing what I shared as far as prep work?

Random question: Do you like Peeps? Mr. Prevention was giving me crap about liking them! 🙁
Share With Your Friends!


  1. Rebecca from Dijon
    March 7, 2010 / 5:23 am

    Girl, you’re up early! LOL It’s noon here in France and already you’re up and posting. Way to be! ๐Ÿ™‚

    Thanks for the info about lactose intolerance. I’ve had to make so many changes to my diet (woe is me, French cheese! ๐Ÿ™ ) but I feel 100x better now that I have. Soy grows on you after a while and now I can’t imagine my morning cereal without it!

    Props for the calamari, too! They look deelish (albeit something I don’t think I’d be adept enough at preparing).

    ((Yay Brothers! Awww. Illini memories!!))

    Bonne fin de week-end!

    • Nicole
      March 7, 2010 / 7:08 am

      Hey Rebecca! I bet that is tough with all the wonderful cheese!

      P.S. I schedule my posts to go up really early — I’m up between 5:30 and 7 am — not quite as bad ๐Ÿ™‚

  2. lessonstolearn
    March 7, 2010 / 6:13 am

    I love peeps! But I have not been able to like calamari. I’ve tried. If I did like it, however, the Panko crumbs would be a great way to go!

    Those banana crepes look amazing!

  3. March 7, 2010 / 6:59 am

    First of all – I LOVE peeps. Can’t have them around though. They are dangerous. More dangerous than donuts.

    Panko is my discovery of the year! It gives so much more texture than breadcrumbs. I saw those tofu nuggets on Cara’s site and am in love! I may also be in love with your banana crepes. I’m apparently not one for monogamy.

    I’m going to you for advice next time I have man trouble. Although when is that ever NOT the case?

    Also (don’t mean to be nitpicky) just thought I’d let you know that people who are lactose intolerant don’t have a functional lactase enzyme so they can’t break down lactose (I think you said that they can’t break down the enzyme itself…). Then, since our small intestines can only absorb glucose, galactose, and fructose, the lactose sits in your SI and gives you intense stomach pains. Which must be horrendous!

    • Nicole
      March 7, 2010 / 7:07 am

      Glad someone else loves Peeps as much as me!

      I am getting all my nutrition info for NNM out of my Manual for Clinical Dietetics. I tweaked my wording a bit. Thanks for nit-picking, I do appreciate it!!

  4. March 7, 2010 / 7:14 am

    I give you so much credit for making calamari (I’m kind-of squemish about some things, calamari being one of them ๐Ÿ™ ). I’ve only had it once (at a restaurant) and it was kind-of rubbery so I never bothered to try it since then…when you said it was fabulous, I knew I needed to give it another try! That coconut tofu is going on my “to-make” list — it looks amazing, especially with fig preserves!

  5. March 7, 2010 / 7:25 am

    Wow props to you for making calamari from the whole squid! I don’t think I could do that!

    Sorry to say I do not like peeps. I’m not a huge fan of marshmallows in general and these for some reason just have a funny, chemically after taste to me. Even as a kid I didn’t like them. Ever stuck one in the microwave for a few seconds??

  6. March 7, 2010 / 10:26 am

    You are so brave to cook calamari! I’d take one look at a whole squid and go running in the other direction. I do love calamari, but I’d prefer someone else gut and cook the squid for me ๐Ÿ™‚

  7. March 7, 2010 / 10:28 am

    I love peeps!! Anything marshmellow gets two thumbs up from me. ๐Ÿ™‚

    I’ve been wanting to try panko breadcrumbs. I almost bought some at Trader Joe’s!

    That squid looks interesting. There’s no way I could work with that. I’d eat it though!

  8. March 7, 2010 / 10:36 am

    Your Panko “fried” calamari looks delicious! And you are one hell of a cook for gutting and skinning the gross looking squid by yourself…. Two thumbs up for you!

  9. March 7, 2010 / 10:45 am

    I was disappointed with the calamari I had as I like most seafood. Maybe it was the way they prepared it?! I’ve never had Peeps.

  10. March 7, 2010 / 11:12 am

    Your breakfast looks AMAZING!! ๐Ÿ™‚ Happy Sunday!!

  11. March 7, 2010 / 12:25 pm

    I’ve never liked calamari. But panko breadcrumbs are great. ๐Ÿ˜€

    I used to like peeps as a kid, but now I much prefer the chocolate. Cadbury eggs or Reese’s eggs to be exact. ๐Ÿ˜‰

  12. March 7, 2010 / 12:31 pm

    I can’t stand peeps, but then again I like some pretty weird stuff so I don’t think I’m in a position to judge, haha

  13. March 7, 2010 / 12:47 pm

    I like calamari but I think it’s one of those foods that I’ll stick to in restaurants.

    I don’t like peeps though. I do love Cadbury Mini Eggs.

  14. intheskinny
    March 7, 2010 / 1:10 pm

    I like peeps. I think I overdosed on them so they aren’t much of a temptation for me anymore. The best way to eat peeps to open the package and let them get stale a little. Yum-o!

  15. March 7, 2010 / 1:18 pm

    I love fried calamari! I’ve made it at home with already prepped calamari rings (thawed from a frozen package) and with whole calamari that I prepped myself, like you. It definitely tastes better when you prep it yourself! It has a fresher flavor and isn’t rubbery like the frozen stuff can be.

    And peeps rule ๐Ÿ™‚

    • Nicole
      March 7, 2010 / 1:25 pm

      I agree on all accounts! Thanks for stopping by!

  16. March 7, 2010 / 1:27 pm

    I guessed the right one! I just had this feeling that you gave great dating advice ๐Ÿ˜‰

    Did you use sweetened or unsweetened coconut for the tofu dish?

  17. March 7, 2010 / 1:57 pm

    That’s awesome you made your own fried calamari! I’ve never done this at my house, but I used to work a lot with calamari when I was a prep chef at this French restaurant. That tofu dish sounds interesting. I love tofu…that crepe looks the best!

  18. March 7, 2010 / 3:34 pm

    What? First time using panko? I absolutely love it. You are a brave woman for cleaning your own squid! Helpful hint – you can buy it already cleaned and sliced in most freezer sections – just thaw and use it like you did above.

    Hope you are having a great weekend! Loved reading all the truth and lies!

  19. March 7, 2010 / 4:44 pm

    wow awesome job chef

  20. Mary
    March 7, 2010 / 4:54 pm

    I knew which one was the truth, but didn’t want to give it away! I love your advice giving skills! And your banana crepe looked amazing! Lovies ๐Ÿ™‚

  21. March 7, 2010 / 6:03 pm

    OMG!!!!!!!!!!! I love this calamari recipe!!!!!!!!!!!! what a great way to make it healthy!!! I love calamari but never eat it because of it being fried!!!!

    The tofu looks amazing too!!! I just love coming over here and seeing these amazing recipes!!! Im hungry!!!

    Love ya girl!! xoxo

  22. March 7, 2010 / 8:24 pm

    Oh my goodness!! Awesome faux fried calamari!! I love that you were bold enough to take on the squid! Haha!
    And that breakfast crepe is gorgeous- I really want to make something like that!
    THank you so much for the award, Nicole!! It means so much!

  23. March 7, 2010 / 10:30 pm

    I’m not the biggest fan of calamari…but my dad can eat squid every single day of his life ! Hah!

    Ah, panko! How coincidental…I had my encounter with them today, too!

  24. March 7, 2010 / 10:38 pm

    I love love love fried calamari but I don’t know if I would ever make it at home lol…I don’t think I would eat them after seeing them in that state lol

  25. March 7, 2010 / 10:41 pm

    i love panko crusted anything! i could use some of your dating advice :). actually, there is nothing to be advised about atm, but maybe in the near future lol

  26. March 7, 2010 / 11:37 pm

    I love calamari, but the prep work is exactly what has kept me so far from making them at home! Yours look & sound amazing! Awesome job! ๐Ÿ™‚

    Have a great week!

  27. March 8, 2010 / 4:31 am

    panko sounds really interesting, havent heard abt them till now and tofu nuggets looks very very delicious and so easy as well

  28. March 8, 2010 / 8:36 am

    I loved reading your facts/lies! Hmm….I will remember that you give out good dating advice. I always need it! ๐Ÿ˜‰

    I actually grew up HATING Peeps. However, I tried some a few years ago (they were slightly stale, but I liked that!) and LOVED them! I don’t think I’ll had like the Cadbury Cream Eggs, though. ๐Ÿ™

  29. March 8, 2010 / 8:36 am

    Oops – that’s “EVER like” the cream eggs. ๐Ÿ™‚

  30. March 8, 2010 / 9:11 am

    Oh how impressive! nicole, I have never used Panko breadcrumbs either, yikes! I need to, this recipe sounds so simple, and I LOVE calamari! I had some this weekend, it was marvelous.

    Good info about lactose intolerance. I used to think I had it, but I don’t. Although I still drink lactaid sometimes because it’s SO darn good!

    WHO DOESN’T LIKE PEEPS??!?!!! Come on!! They are amazing!! Your co-workers stink.

  31. March 8, 2010 / 9:37 am

    About a month ago, I tried Panko breadcrumbs (for the first time) with chicken…awesome!

  32. March 8, 2010 / 7:12 pm

    oooh I was right! Neat pairing with the tofu nuggets and fig jam ๐Ÿ™‚ I don’t really care for peeps (but they’re not a candy I grew up with since I don’t celebrate Easter,so maybe that explains it) but I DO love s’mores and my husband gives me crap about that!

  33. March 9, 2010 / 10:47 am

    I need to make some calamari it’s been to long, your looks great!

  34. March 11, 2010 / 12:41 am

    I’m not a big squid fan so I probably wouldn’t put the work in. Panko is an awesome breadcrumb to use for none fried crispiness!

    I used to have big issues with lactose but now it seems to only happen with non fat dairy products. Do you know why that could be? I’d been meaning to email that to you for a Q&A, so feel free to add it to your next one if ya want.

  35. March 11, 2010 / 11:12 am

    Oh my do I love fried calamari – I’m not sure if I would be able to do all the prep with the fish though…I wonder if it would work with frozen calamari?

  36. November 9, 2011 / 6:53 pm

    Very nice post. I just stumbled upon your blog and wanted to mention that I have really loved browsing your blog posts. In any case I’ll be subscribing on your rss feed and I’m hoping you write again very soon!

  37. March 11, 2012 / 9:33 pm

    Peeps– yes. I agree with intheskinny that slightly stale is the way to go. Weird, but true. I don’t eat much junk food so my family finds my love of Peeps amusing. The coconut shreds on the tofu are a great idea. I’m trying to get more creative with tofu, will keep this idea up my sleeve. I make a panko crust for tofu out of Rice Chex so it’s gluten free.

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