Ingredients
⅔ cup quinoa
315ml water
(330ml)
1 lemon
zest from
2 large egg whites
whisked
3 tbsp flour
2 tsp onion powder
2 tsp salt
2 tsp black pepper
500g calamari rings
oil spray
Allergy Advice
Contains Eggs
Contains Gluten
Contains Shellfish
Equipment
- 1 oven
- 1 oven trays
- 1 baking paper
- 1 small saucepan
- 1 bowls or bags
Instructions
- Heat oven to 220°C (200°C fan-forced) and line two oven trays with baking paper.
- Place quinoa, water and lemon zest into a small saucepan and bring to a simmer. Turn the heat down as low as it will go, cover and cook for 15 minutes until quinoa is cooked. Fluff up and set aside.
- Set up your dredging station. Place whisked egg whites in one bowl. In a second bowl or bag, combine the flour and onion powder. In a third bowl or bag, combine the cooked quinoa, salt, and pepper.
- Pat calamari dry with paper towel and toss in the flour mixture, making sure rings are well coated.
- Working in batches, toss the floured rings in the egg whites and then place them in the quinoa mixture. Coat well and place rings on the prepared oven trays.
- Spray the rings lightly with oil and bake for 10 minutes.
- Turn the rings and continue to cook for another 5-6 minutes until golden and crunchy.
- Serve as is, with a squeeze of lemon or even a dollop of low fat mayonnaise.
Notes
Tip
Oven baking gives a lovely crunchy texture without all the fat of deep-frying.
Tip
Serve with a squeeze of lemon or a dollop of low fat mayonnaise.
Variation
If you don’t have quinoa, you can use panko breadcrumbs instead for the coating.
