Squid Rings with Creamy Tomato Dip

Instead of breadcrumbs, use crushed cornflake crumbs for a crunchier texture. Be sure not to overbake the squid or it will become rubbery. Undercooking it slightly is perfect.

1. Preheat the oven to 425°F. Spray a baking sheet with cooking oil.

2. Cut entire squid crosswise into 1/2-inch-wide rings. Dust with the flour.

3. Whisk the egg and milk together in a shallow bowl. Combine the breadcrumbs, Parmesan cheese, garlic powder and chili powder in a shallow dish and mix well. Dip the squid rings in the egg mixture, then coat with the breadcrumb mixture. Place on the prepared baking sheet and bake in the center of the oven for 5 to 8 minutes, or until just done at the center and browned.

4. While the squid is cooking, make the dip by combining the mayonnaise, tomato paste, yogurt, water, minced garlic and basil. Garnish the squid with fresh parsley and serve with the tomato dip on the side.

12 oz cleaned squid, fresh or frozen (body only)
3 Tbsp all-purpose flour
1 egg
2 Tbsp low-fat milk
3/4 cup seasoned breadcrumbs
1/4 cup grated Parmesan cheese
1 tsp garlic powder
1 tsp chili powder
3 Tbsp light mayonnaise
1 1/2 Tbsp tomato paste
1 1/2 Tbsp low-fat yogurt
1 1/2 Tbsp water
1 tsp minced fresh garlic
3/4 tsp dried basil
3 Tbsp chopped fresh parsley

Nutritional Analysis per Serving

Calories 248
Protein 20 g
Fat 8g
Saturated Fat 2g
Carbohydrates 22 g
Cholesterol 257 mg
Sodium 399 mg
Fiber 1g

Prep Time: 10 minutes
Cook Time: 8 minutes

Make Ahead: Prepare breaded squid early in the day, cover and refrigerate; add 5 minutes to the baking time. Prepare sauce up to 48 hours in advance and refrigerate.

Serves 4