Baked Onion Rings Recipe

Name: Baked Onion Rings
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 Vidalia onions, cut into rings; 1 cup plus 1 teaspoon whole-wheat flour; 3 egg whites, beaten; 2 cups whole-wheat panko breadcrumbs; 1/4 teaspoon cayenne pepper; Salt and freshly ground black pepper; Canola spray; 1 1/2 cups nonfat Greek yogurt; 1 tablespoon extra-virgin olive oil; 1 lime, juiced and zested; 1 chipotle pepper, minced; Salt and freshly ground black pepper

Servings: persons

2 Vidalia onions, cut into rings
1 cup plus 1 teaspoon whole-wheat flour
3 egg whites, beaten
2 cups whole-wheat panko breadcrumbs
1/4 teaspoon cayenne pepper
Salt and freshly ground black pepper
Canola spray
1 1/2 cups nonfat Greek yogurt
1 tablespoon extra-virgin olive oil
1 lime, juiced and zested
1 chipotle pepper, minced
Salt and freshly ground black pepper

1
For the onion rings: Preheat the oven to 425 degrees F. Place 3 shallow bowls on the counter in a row with a foil-lined baking sheet fit with a cooling rack at the end.
2
Add 1 cup of the flour to one bowl, the egg whites mixed with 1/4 cup water and 1 teaspoon flour in the next bowl, and the breadcrumbs whisked with the cayenne in the last.
3
Sprinkle each bowl with salt and black pepper.
4
Begin by tossing an onion ring in the flour.
5
Dip into the egg mixture, followed by the breadcrumbs, and then place on the rack.
6
Repeat with the remaining onion rings.
7
Spray all of the breaded onion rings with canola spray and sprinkle with salt and black pepper.
8
Bake until the onion rings are crispy, 15 minutes.
9
For the dipping sauce: Meanwhile, whisk together the yogurt, olive oil, lime zest and juice, chipotle and some salt and black pepper.
10
Serve the onions rings with the dipping sauce.

550

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 2 Vidalia onions, cut into rings, 1 cup plus 1 teaspoon whole-wheat flour, 3 egg whites, beaten, 2 cups whole-wheat panko breadcrumbs, and more.

Yes, Baked Onion Rings falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Baked Onion Rings

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