5:30 Challenge: Baked calamari rings

5:30 Challenge

5 ingredients/30 minutes

Tonight’s solution

Baked Calamari Rings

To make the meal

Pasta with marinara sauce

Green salad

Calamari is hugely popular as a restaurant offering, but how many of us make it at home? Decatur reader Susan Dugan has come up with this healthy alternative to the fried calamari appetizer that’s on so many menus. She’s been making one version or another of this recipe for more than 10 years.

There was an original recipe as the source for inspiration, but over the years, Dugan has tweaked it to continue to lower the fat. Served as an appetizer, this recipe will feed a dozen, but turned into an entree-size portion, you’ll satisfy four hungry diners. The extra toasted crumbs in your baking dish will make a nice crunchy topping for the pasta and salad you serve alongside.

Take the 5:30 Challenge. If you have a great-tasting main-dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don’t need to be included in the ingredient count.) You can also suggest a side dish if it can be made within the same time. Send recipes with your name, address and phone number to fivethirty@ajc.com.

Baked Calamari Rings

Hands on: 5 minutes

Total time: 30 minutes

Serves: 4

1 cup seasoned bread crumbs

1/2 (one-half) teaspoon oregano

1/2 (one-half) teaspoon garlic salt with parsley

1 pound calamari rings, rinsed and drained

1/4 (one-quarter) cup olive oil

Preheat oven to 400 degrees. Spray a 9-by-13-inch baking dish with cooking spray.

In a large bowl, mix bread crumbs, oregano and garlic salt until well combined.

In another large bowl, toss calamari and 1/4 (one-quarter) cup olive oil until all rings are coated with oil. Transfer rings to bread crumb mixture and toss to coat.

Spread coated rings in prepared baking dish. Sprinkle with any remaining crumbs. Bake 20 to 25 minutes until rings are crisp and golden brown. Toss rings once or twice during baking. Serve hot or at room temperature.

Per serving: 323 calories (percent of calories from fat, 44), 21 grams protein, 24 grams carbohydrates, 1 gram fiber, 15 grams fat (2 grams saturated), 55 milligrams cholesterol, 1,056 milligrams sodium.