If you are a fan of onion rings then you are going to love this healthy alternative to the fried version. The onion rings came out crisp, tasty, and perfect. My husband said they even tasted better than the fried version. I swear he really said that. The only downside to them is they took a little longer to prepare than what I like during the week. In the future I will save this recipe for a weekend dinner.
The recipe is adapted from the Weight Watchers New Complete Cookbook.
Serving size is 5-7 rings.
The approximate nutritional information is: Calories 108 * Carbs 20g * Protein 5g * Fiber 1g
1/4 cup whole wheat flour
1/2 teaspoon of salt
1/4 teaspoon of ground red pepper (more if you like it spicy)
1 large Spanish onion (cut into slices and separate into rings trying to keep them in groups of two, one ring inside of the other)
1/2 cup egg substitute
1 cup panko breadcrumbs
Step 1. Preheat oven to 400. Completely coat a baking sheet with cooking spray.
Step 2. Combine flour, salt and red pepper on a plate. Put egg substitute and panko breadcrumbs in separate bowls.
Step 3. Dredge the onion rings into flour, then dip into egg substitute, and then coat with panko breadcrumbs. Place onto baking sheet.
Step 4. Bake on center rack for 10 minutes or until brown. Turn them over and bake for another 7 minutes. Depending on your oven times might be different.
Note: Panko breadcrumbs I think make all the difference with this recipe. In the past I have tried to bake other healthier versions of “fried” food using regular breadcrumbs and never got the results I did using panko breadcrumbs.