{"id":9558,"date":"2020-01-22T15:24:15","date_gmt":"2020-01-22T20:24:15","guid":{"rendered":"https:\/\/web.uri.edu\/community-nutrition\/?p=9558"},"modified":"2023-06-05T11:39:27","modified_gmt":"2023-06-05T15:39:27","slug":"baked-calamari","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/community-nutrition\/baked-calamari\/","title":{"rendered":"Baked Calamari"},"content":{"rendered":"
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Baked Calamari\/ Calamares al Horno\/ Lula Assada<\/h1>\n

Download Recipe\/Print Recipe<\/a>
\n <\/p><\/div>\n

\"\"<\/div>\n<\/div>\n

English<\/h1><\/p>\n

Servings per recipe: 8
\nServing size: \u00bd cup
\nPrep time: 10 minutes
\nCook time: 30 minutes
\nCost: $8.73 per recipe\/ $1.09 per serving<\/p>\n

Ingredients<\/h2>\n
    \n
  • Nonstick cooking spray<\/li>\n
  • 2 large eggs<\/li>\n
  • \u00bd cup whole wheat flour <\/li>\n
  • 2 cups seasoned panko bread crumbs<\/li>\n
  • 1 pound frozen calamari, thawed <\/li>\n
  • Lemon wedges (optional) <\/li>\n<\/ul>\n

    Directions<\/h2>\n
      \n
    1. Preheat over to 400\u00b0F.  Spray baking sheets with nonstick cooking spray. <\/li>\n
    2. In a small bowl, whisk eggs and set aside. <\/li>\n
    3. In a separate bowl, add flour. In a third bowl, add panko bread crumbs. <\/li>\n
    4. One at a time, dip calamari in the flour, lightly tapping against the bowl to get any extra flour off. <\/li>\n
    5. Dip floured calamari into egg to coat, again tapping against the bowl to get extra egg off. <\/li>\n
    6. Roll calamari in the panko crumbs until fully covered.<\/li>\n
    7. Place on baking sheet and cook 15-20 minutes or until outer coating turns golden brown. Flip over and bake another 10 minutes or until both sides are crunchy.<\/li>\n
    8. Squeeze fresh lemon over calamari if desired. Serve with tomato sauce or dipping sauce of choice.  <\/li>\n<\/ol>\n

      Money Saving Tip<\/h1>

      Shop for sales! Plan your meals around when products are on sale.<\/p><\/div><\/section><\/section>

      Spanish<\/h1><\/p>\n

      Porciones por receta: 8
      \nTama\u00f1o de porci\u00f3n: \u00bd taza 
      \nTiempo de preparaci\u00f3n: 10 minutos
      \nTiempo de cocci\u00f3n: 30 minutos
      \nCosto: $8.73 por receta\/ $1.09 por porci\u00f3n<\/p>\n

      Ingredientes<\/h2>\n
        \n
      • Aceite en aerosol<\/li>\n
      • 2 huevos grandes<\/li>\n
      • \u00bd taza harina integral<\/li>\n
      • 2 tazas pan molido panko con especies<\/li>\n
      • 1 libra calamares congelados, descongelados<\/li>\n
      • Rodajas de lim\u00f3n (opcional)<\/li>\n<\/ul>\n

        Preparaci\u00f3n<\/h2>\n
          \n
        1. Precaliente el horno a 400\u00b0F. Roc\u00ede unas bandejas para hornear con aceite en aerosol.<\/li>\n
        2. En un taz\u00f3n peque\u00f1o, bata los huevos y deje a un lado.<\/li>\n
        3. En otro taz\u00f3n, agregue la harina. En un tercer taz\u00f3n, agregue el pan molido panko.<\/li>\n
        4. Uno por uno, sumerja los calamares en la harina, golpeando ligeramente contra el taz\u00f3n para quitar la harina extra.<\/li>\n
        5. Sumerja los calamares enharinados en el huevo para cubrirlos, una vez m\u00e1s golpeando contra el taz\u00f3n para quitar el huevo extra.<\/li>\n
        6. Ruede los calamares en el pan molido panko hasta cubrirlos completamente.<\/li>\n
        7. Col\u00f3quelos en una bandeja para hornear y cocine por 15-20 minutos o hasta la capa externa se dore. Volt\u00e9elos y hornee por otros 10 minutos o hasta que los dos lados est\u00e9n crujientes.<\/li>\n
        8. Exprima lim\u00f3n fresco sobre los calamares si lo desea. Sirva con salsa de tomate o la salsa de su elecci\u00f3n.<\/li>\n<\/ol>\n

          Consejo para ahorrar dinero<\/h1>

          \u00a1Compre las ofertas! Planee sus comidas cuando los productos est\u00e9n en oferta.<\/p><\/div><\/section><\/section>

          Portuguese<\/h1><\/p>\n

          Por\u00e7\u00f5es por receita: 8
          \nTempo de prepara\u00e7\u00e3o: 10 minutos
          \nTempo de cozimento: 30 minutos
          \nTamanho da por\u00e7\u00e3o: \u00bd copo
          \nCusto: $8.73 por receita, $1.09 por por\u00e7\u00e3o<\/p>\n

          Ingredientes<\/h2>\n
            \n
          • Spray antiaderente<\/li>\n
          • 2 ovos grandes<\/li>\n
          • \u00bd copo de farinha de trigo integral<\/li>\n
          • 2 copos de p\u00e3o ralado tipo \u201cpanko\u201d temperado<\/li>\n
          • 1 libra de lula congelada, descongelada<\/li>\n
          • Rodelas de lim\u00e3o (opcional)<\/li>\n<\/ul>\n

            Modo de Preparo<\/h2>\n
              \n
            1. Pr\u00e9-aque\u00e7a o forno a 400\u00b0F. Passe o spray antiaderente nas assadeiras.<\/li>\n
            2. Em uma tigela pequena, bata os ovos e reserve.<\/li>\n
            3. Em uma tigela separada, adicione a farinha. Em uma terceira tigela, adicione o p\u00e3o ralado.<\/li>\n
            4. Um de cada vez, mergulhe a lula na farinha, batendo levemente contra a tigela para retirar qualquer excesso de farinha.<\/li>\n
            5. Mergulhe a lula enfarinhada no ovo para cobrir, novamente batendo contra a tigela para retirar o excesso de ovo.<\/li>\n
            6. Enrole a lula no p\u00e3o ralado at\u00e9 cobrir totalmente. <\/li>\n
            7. Coloque na assadeira e asse por 15-20 minutos ou at\u00e9 que fiquem douradas. Vire e asse por mais 10 minutos ou at\u00e9 que ambos os lados estejam crocantes.<\/li>\n
            8. Esprema lim\u00e3o fresco sobre a lula, se desejar. Sirva com molho de tomate ou molho de sua prefer\u00eancia.<\/li>\n<\/ol>\n

              <\/section><\/div><\/section>\n","protected":false},"excerpt":{"rendered":"

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