Monday, April 23, 2012

Low-Fat Baked Onion Rings & Dipping Sauce

Who doesn't love onion rings? And that sauce they serve at restaurants is amazing! But after eating a bunch of them, onion rings can make you feel a little guilty about indulging. Not these! They're baked and low fat! Let me warn you that the onion rings have some prep time so you'll need to plan ahead. The sauce takes 2 minutes to whip up.

Adapted from Food.com

Baked Onion Rings
Ingredients:
• non-stick cooking spray
  • 2 peeled onions
  • 3/4 cup all-purpose flour
  • 2 -3 egg whites
  • 3/4 cup nonfatbreadcrumbs or 3/4 cup lowfat breadcrumbs
  • 2 teaspoons italian seasoning
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons onion powder
  • 1/2 teaspoon salt
  • • 2 large onions
    • 3/4 c flour
    • 3 egg whites
    • 3/4 c breadcrumbs
    • 2 tsp Italian seasoning (I made my own with equal parts of basil, oregano, rosemary, and thyme)
    • 1.5 tsp garlic powder
    • 1.5 tsp onion powder
    • 1/2 tsp salt

    Preheat oven to 400.


    Spray a baking sheet with nonstick spray.

    Slice the onions width wise and then break them apart into rings.

    Pour the flour into a shallow bowl, the egg whites into a second, and the bread crumbs and spices into a third. (Pie pans work great for this.)

    Dip each onion ring into the flour, then the egg whites, and then the bread crumbs.

    Place finished onion rings on the baking sheet.

    Bake for about 20 minutes or until crispy.


  • 2 peeled onions
  • 3/4 cup all-purpose flour
  • 2 -3 egg whites
  • 3/4 cup nonfatbreadcrumbs or 3/4 cup lowfat breadcrumbs
  • 2 teaspoons italian seasoning
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons onion powder
  • 1/2 teaspoon salt
  • 2 peeled onions
  • 3/4 cup all-purpose flour
  • 2 -3 egg whites
  • 3/4 cup nonfatbreadcrumbs or 3/4 cup lowfat breadcrumbs
  • 2 teaspoons italian seasoning
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons onion powder
  • 1/2 teaspoon salt
  • =
    From All Recipes.com

    Dipping Sauce
    Ingredients:
    • 1/2 c mayo
    • 1 T ketchup
    • 1/3 t paprika
    • 1/4 t salt
    • 1/8 t oregano
    • pinch of pepper

    Mix all ingredients together in a small bowl. Serve cold.
    Yum! Great snack and guilt-free!

    10 comments :

    1. yum is right - this looks great if only I had the patience to dip the onions. I did this with zucchini once and it took forever.

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    2. Why do I instantly want onion rings now! Looks like it would be perfect with an ice cold beer!

      -Shelly

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    3. Oh my word. Going to gather the ingredients and make ASAP. Yum.

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    4. OMGosh girlie that is freaking so yummy looking. I just don't think I could stay with a small amount .. lol

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    5. We love onion rings and the dipping sauce sounds wonderful. We usually avoid the fried kind like the plague because of the calories. This sounds like a MUST try!

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    6. I might have to make these for my husband! He LOVES onion rings. Thanks for sharing!

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    7. oh that looks delicious. I usually fry mine in pancake batter. this looks like a better alternative :)

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    8. I'm pinning this to try! Thanks for the recipe!

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    9. What a great recipe. Thanks for sharing it.

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    10. My husband loves onion rings! I will have to try this for him. Thanks for your visit!

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