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Prevention RD

Prevention kitchen does Panko!

Uncategorized

7 Mar

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! 🙁

47 Comments

« 'Taters are in! Onions, spinach, and kale, too!
"An inconvenient challenge: Eat 'real food' for a month" »

Comments

  1. Rebecca from Dijon says

    March 7, 2010 at 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! 🙂

    Thanks for the info about lactose intolerance. I’ve had to make so many changes to my diet (woe is me, French cheese! 🙁 ) 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!

    Reply
    • Nicole says

      March 7, 2010 at 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 🙂

      Reply
  2. lessonstolearn says

    March 7, 2010 at 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!

    Reply
  3. Joanne says

    March 7, 2010 at 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!

    Reply
    • Nicole says

      March 7, 2010 at 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!!

      Reply
  4. Faith says

    March 7, 2010 at 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 🙁 ). 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!

    Reply
  5. Karla says

    March 7, 2010 at 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??

    Reply
  6. Morgan @ Healthy Happy Place says

    March 7, 2010 at 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 🙂

    Reply
  7. Samantha Angela @ Bikini Birthday says

    March 7, 2010 at 10:27 am

    I hate peeps. Yuck.

    Reply
  8. Lily @ Lily's Health Pad says

    March 7, 2010 at 10:28 am

    I love peeps!! Anything marshmellow gets two thumbs up from me. 🙂

    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!

    Reply
  9. cupcakesinparis says

    March 7, 2010 at 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!

    Reply
  10. John says

    March 7, 2010 at 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.

    Reply
  11. homecookedem says

    March 7, 2010 at 11:12 am

    Your breakfast looks AMAZING!! 🙂 Happy Sunday!!

    Reply
  12. Tina says

    March 7, 2010 at 12:25 pm

    I’ve never liked calamari. But panko breadcrumbs are great. 😀

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

    Reply
  13. Evan Thomas says

    March 7, 2010 at 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

    Reply
  14. inmytummy says

    March 7, 2010 at 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.

    Reply
  15. intheskinny says

    March 7, 2010 at 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!

    Reply
  16. thatpalegirl says

    March 7, 2010 at 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 🙂

    Reply
    • Nicole says

      March 7, 2010 at 1:25 pm

      I agree on all accounts! Thanks for stopping by!

      Reply
  17. Katie @ Health for the Whole Self says

    March 7, 2010 at 1:27 pm

    I guessed the right one! I just had this feeling that you gave great dating advice 😉

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

    Reply
  18. Food-Fitness-FreshAir says

    March 7, 2010 at 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!

    Reply
  19. biz319 says

    March 7, 2010 at 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!

    Reply
  20. rebecca says

    March 7, 2010 at 4:44 pm

    wow awesome job chef

    Reply
  21. Mary says

    March 7, 2010 at 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 🙂

    Reply
  22. Katie says

    March 7, 2010 at 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

    Reply
  23. Can You Stay for Dinner says

    March 7, 2010 at 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!

    Reply
  24. Lauren @ Eater Not a Runner says

    March 7, 2010 at 8:46 pm

    Awww I picked the wrong one!

    Love the calamari….good work tackling that squid!

    Reply
  25. sophia says

    March 7, 2010 at 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!

    Reply
  26. Mari says

    March 7, 2010 at 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

    Reply
  27. Stef @ moretolifethanlettuce says

    March 7, 2010 at 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

    Reply
  28. Andrea@WellnessNotes says

    March 7, 2010 at 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! 🙂

    Have a great week!

    Reply
  29. Sushma Mallya says

    March 8, 2010 at 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

    Reply
  30. thebalancebroad says

    March 8, 2010 at 8:36 am

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

    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. 🙁

    Reply
  31. thebalancebroad says

    March 8, 2010 at 8:36 am

    Oops – that’s “EVER like” the cream eggs. 🙂

    Reply
  32. The Candid RD says

    March 8, 2010 at 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.

    Reply
  33. suzicate says

    March 8, 2010 at 9:37 am

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

    Reply
  34. MelissaNibbles says

    March 8, 2010 at 11:12 am

    Everything looks delicious. Even the squid!

    Reply
  35. Cara says

    March 8, 2010 at 7:12 pm

    oooh I was right! Neat pairing with the tofu nuggets and fig jam 🙂 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!

    Reply
  36. Chef Fresco says

    March 9, 2010 at 10:47 am

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

    Reply
  37. Heather @ Get Healthy With Heather says

    March 11, 2010 at 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.

    Reply
  38. Heather says

    March 11, 2010 at 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?

    Reply
  39. kale nutrition facts kale nutrition says

    November 9, 2011 at 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!

    Reply
  40. Mary@FitandFed says

    March 11, 2012 at 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.

    Reply

Trackbacks

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    March 9, 2010 at 4:43 am

    […] you may notice I served it with more Faux Fried Calamari, per Mr. Prevention’s […]

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  3. Overflowing fruit bowl « The Fashion of Life says:
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    […] tofu with homemade fig dipping sauce and roasted brussels sprouts. I got my inspiration from this recipe. Although I didn’t follow it […]

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  4. Help a sister out :) « Preventionrd's Blog says:
    July 18, 2010 at 11:50 am

    […] also made Faux Fried Calamari which was a huge hit! No one had tried calamari before and they all loved it!! You should try it, […]

    Reply

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