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Onion Rings

Heart Healthy Onion Rings Recipe

               
Onion Rings
The classic crunch and deliciously tender interior that you love without all of the calories. Bite into this crisp, spicy, and surprisingly low-fat onion ring recipe for an unforgettable finger food experience.
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Ingredients
Recipe yields 8 servings
1 lb sweet onion
3/4 cup all-purpose flour
2 tsp baking powder
3 egg whites
1/4 cup cornmeal
3/4 cup dry panko bread crumbs
1/4 tsp salt
2 tsp dried thyme
1 tsp paprika
1/8 tsp black pepper
1/4 tsp cayenne pepper (optional)
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Helpful how to videos
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Directions
Step 1

Preheat oven to 400°. Place a wire rack on top of a baking sheet.

Step 2

Cut off ends of each onion and peel. Slice onions into 1/2-inch-thick slices and separate into rings. Place rings in bowl and cover with ice water. Soak for 30 minutes. Drain.

Step 3

In a large plastic bag, combine flour and baking powder. Add onion rings to bag and shake to coat with flour mixture. Remove from bag, shaking off the excess. Set aside.

Step 4

In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine cornmeal, panko bread crumbs, salt, thyme, paprika, black pepper and cayenne (if using). Working with one ring at a time, dip the onion ring in the egg whites. Then dip in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated onion rings in a single layer on rack on baking sheet.

Step 5

Generously coat onion rings with olive oil cooking spray. Bake for 25 to 30 minutes, turning halfway through cooking, or until golden and crisp. Serve immediately.

Time: 60 minutes
Servings: 8
Calories: 109
Make this for: Healthy Kids
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 onion rings
Per serving:
calories:109
total fat:1g
sat fat:0g
cholesterol:0mg
sodium:104mg
total carb:22g
fibers:1g
proteins:4g

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Heart Healthy Onion Rings Recipe
Ingredients
Recipe yields 8 servings
1 lb sweet onion
3/4 cup all-purpose flour
2 tsp baking powder
3 egg whites
1/4 cup cornmeal
3/4 cup dry panko bread crumbs
1/4 tsp salt
2 tsp dried thyme
1 tsp paprika
1/8 tsp black pepper
1/4 tsp cayenne pepper (optional)
Directions
Step 1

Preheat oven to 400°. Place a wire rack on top of a baking sheet.

Step 2

Cut off ends of each onion and peel. Slice onions into 1/2-inch-thick slices and separate into rings. Place rings in bowl and cover with ice water. Soak for 30 minutes. Drain.

Step 3

In a large plastic bag, combine flour and baking powder. Add onion rings to bag and shake to coat with flour mixture. Remove from bag, shaking off the excess. Set aside.

Step 4

In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine cornmeal, panko bread crumbs, salt, thyme, paprika, black pepper and cayenne (if using). Working with one ring at a time, dip the onion ring in the egg whites. Then dip in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated onion rings in a single layer on rack on baking sheet.

Step 5

Generously coat onion rings with olive oil cooking spray. Bake for 25 to 30 minutes, turning halfway through cooking, or until golden and crisp. Serve immediately.

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