Oven-Fried Onion Rings - 13g Carbs, 1g Fiber
From: www.bhg.com
These crispy onion rings have all the flavor of your local diner without
all the calories. Coated with bread crumbs and baked instead of fried, the
fat content is reduced while the flavor of the sweet yellow onion shines
through. Make these to serve with grilled burgers or just as a snack.
Servings: 6
Prep: 25 min
Bake: 12 min
Nonstick cooking spray
3/4 cup fine dry bread crumbs
3 Tbsp butter or margarine, melted
1/4 tsp salt
2 medium sweet yellow or white onions, cut into 1/4-inch slices and
separated into rings
2 slightly beaten egg whites
1. Lightly coat a very large baking sheet with cooking spray. In a small
bowl stir together bread crumbs, melted butter, and salt. Spread about
one-fourth of the crumb mixture on a sheet of waxed paper.
2. Using a fork, dip the onion rings in the egg whites, then in the bread
crumb mixture. Replace waxed paper and add more of the crumb mixture as
needed.* Arrange the coated onion rings in a single layer on the prepared
baking sheet.
3. Bake in a 450 degree F oven for 12 to 15 minutes or until the onions
are tender and the coating is crisp and golden.
*Note:
The crumb mixture will not stick if combined with egg white
mixture. Use one-fourth of the crumb mixture at a time.
Servings: 6
Nutrition per Serving:
128 Calories, 7g Total Fat, 4g Saturated Fat, 16mg Cholesterol,
283mg Sodium, 13g Carbs, 1g Fiber, 4g Protein,
Vitamin C (DV%)3, Calcium (DV%)3, Iron (DV%)5
Exchanges: 1/2 Starch, 1 Vegetables, 1/2 Fat
