Mozzarella sticks may have single-handedly brought down the American health-care system. It’s fried cheese. Luckily, there are high-quality, reduced-fat mozzarella products available now, and in this recipe there is no deep frying. Fra diavolo means “brother devil” in Italian; in cooking terms, the phrase refers to fiery food. This favorite snack may be more angelic now, but the sauce is still devilish—in a very good way.

　　

Ingredients

serves 4

　　1/2 cup whole-wheat flour

　　1 1/2 cups whole-wheat panko breadcrumbs, such as Ian’s All-Natural

　　3 large egg whites

　　8 reduced-fat mozzarella sticks, such as Polly-O 2% Milk Natural Reduced-Fat Mozzarella

　　Garlic salt

　　Freshly ground black pepper

　　Nonstick olive oil cooking spray

　　1 cup fra diavolo pasta sauce, such as Victoria

　　

Step 1

Preheat the oven to 450°F. Place a wire rack on a foil-lined baking sheet, and set it aside.

　　

Step 2

Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.

　　

Step 3

Working in batches, dredge the mozzarella sticks in the flour, shaking off any excess. Add the mozzarella sticks to the egg whites and toss to coat completely. Add the mozzarella sticks, a few pieces at a time, to the panko and coat completely.

　　

Step 4

Spread the breaded cheese sticks out on the wire rack. Season them generously with garlic salt and pepper, and spray lightly with cooking spray. Bake until the breading is golden brown and crispy and the cheese is melted throughout, about 15 minutes.

　　

Step 5

Meanwhile, heat the pasta sauce in the microwave or in a small saucepan for 2 minutes, or until it is hot.

　　

Step 6

Serve the mozzarella sticks with the sauce for dipping.

　　

nutrition information

Step 7

Fat: 41g (before), 7.6g (after)

　　

Step 8

Calories: 730 (before), 232 (after)

　　

Step 9

Protein: 20g

　　

Step 10

Carbohydrates: 21g

　　

Step 11

Cholesterol: 20mg

　　

Step 12

Fiber: 4g

　　

Step 13

Sodium: 471mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.