I think these are even better than fried onion rings! You get all of the taste and crunch of an onion ring without any grease, upset stomach (fried things tend to upset my tummy- anyone else?), or guilt! That’s right my friends these are some serious guilt-free onion rings!
What’s the secret? Panko bread crumbs of course! If you can find whole wheat ones, then that’s even better because you’ll get some extra nutrients in there. (make sure to check out the ingredients on the panko bread crumbs, some of them contain hydrogenated oils :(. Of course, you want to choose one of the ones that don’t)
It takes a little while to get these ready to go in the oven, but they bake up really quickly. And they’re well worth the effort! Here we go!!
Ingredients:
- An onion or two(depending on how many you want to make), sliced into rings (I like sweet onions best, but you can use whatever you like)
- Whole wheat flour, about 1/2 a cup
- a little milk, about 1/2 cup or so
- 3 egg whites, beaten until foamy (this is important! If you don’t whip them, then the onion rings won’t turn out!! It seems weird, but go with it.)
- whole wheat panko bread crumbs, about 2 cups
- salt and pepper
- olive oil mister or cooking spray to spritz on the rings
What to do…
All right, set up a little assembly line in this order: milk, flour, egg whites, bread crumbs.
Dip the ring into the milk, then dredge in the flour. Then it goes into the egg white foam, then coat in bread crumbs. (it’s important that you do all of these steps in this order. the milk helps the flour stick to the onion ring, which helps the egg white stick, which makes the bread crumbs stick. you get the idea.)
Repeat with the rest of the rings and place them onto a sprayed baking sheet (I usually line with foil for an easier clean up)
Spritz the top of the onion rings with your olive oil spritzer or cooking spray. Then sprinkle with a little salt and pepper.
Put in a 425 degree oven till they’re nice and brown.
Enjoy!!
