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Baked Onion Rings

Baked Onion Rings

Fried onion rings taste good, but thanks to the frying, they are loaded with unhealthy fats that are not good for our bodies. Until now, we did not know that there could be a healthy alternative that would taste like the real thing. Recently we discovered baked onion rings and we will never go back to fried! We have perfected a recipe for crispy, crunchy baked onion rings that avoid all the unhealthy fats. Enjoy these baked onion and your body will thank you. Research shows that onions may help to support bone and connective tissue development, and they also may reduce the levels of cholesterol and triglycerides in the blood, thanks to their sulphur containing compounds (which is also why onions make us cry when we cut them!). We suggest serving these onion rings over a bed of fresh spinach leaves, along with your favorite veggies for a colorful, crunchy salad.

Baked Onion Rings
Serves 2
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
259 calories
47 g
2 g
3 g
12 g
1 g
219 g
399 g
8 g
0 g
1 g
Nutrition Facts
Serving Size
219g
Servings
2
Amount Per Serving
Calories 259
Calories from Fat 22
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 2mg
1%
Sodium 399mg
17%
Total Carbohydrates 47g
16%
Dietary Fiber 4g
15%
Sugars 8g
Protein 12g
Vitamin A
12%
Vitamin C
10%
Calcium
15%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large white onion, sliced into 1/2 inch rings
  2. 1/2 cup low-fat buttermilk
  3. 2 egg whites
  4. 1/4 cup whole wheat flour
  5. 1 tbsp. ground cornmeal
  6. 1/2 cup panko bread crumbs
  7. Salt, pepper, and paprika to taste
  8. Coconut oil spray
Instructions
  1. The day before you plan to serve the onion rings, fill a ziploc bag with the buttermilk, add the sliced onions, and refrigerate for at least 12 hours. It is important to let them soak for a long time so the onions become tender.
  2. After the onions have soaked overnight, preheat oven to 425 degrees.
  3. Remove onions from buttermilk.
  4. Combine whole wheat flour, cornmeal, panko, salt, pepper and paprika in a large shallow bowl.
  5. Add the egg whites to another bowl.
  6. Take each onion ring and dip it in the egg first, then the whole wheat flour mixture, until all onions have been coated. Place them on a baking sheet lined with parchment paper.
  7. Bake the onion rings in the oven for 15 minutes, take out, flip over, then bake for another 15 minutes.
  8. Onion rings will be done once the crust becomes crispy. Remove from the oven, let them cool for 10 minutes then dig in!
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calories
259
fat
3g
protein
12g
carbs
47g
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