From EatingWell: January/February 2010
We couldn’t get enough of these crunchy onion rings in the EatingWell Test Kitchen. Try any seasoning blend that you have on hand to add flavor to the breading or substitute 1 teaspoon salt instead. Seasoned whole-wheat breadcrumbs are available in some supermarkets and natural-foods stores. If you can find them, try them in place of the plain breadcrumbs and seasoning blend.
- 2 medium yellow onions
- 3/4 cup all-purpose flour
- 2 teaspoons baking powder
- 3 large eggs
- 1 1/2 cups fine dry breadcrumbs, preferably whole-wheat (see Note)
- 1 tablespoon seasoning blend, such as Cajun, jerk or Old Bay
- Olive oil or canola oil cooking spray
- Position racks in upper and lower thirds of oven; preheat to 450°F. Coat 2 large rimmed baking sheets with cooking spray.
- Cut off both ends of each onion and peel. Slice into 1/2-inch-thick slices; separate into rings. (Discard the smallest rings or reserve for another use.) Place the rings in a medium bowl; cover with cold water.
- Combine flour and baking powder in a shallow dish. Lightly beat eggs in another shallow dish. Combine breadcrumbs and seasoning in a third shallow dish. Working with one ring at time, remove from the water, letting any excess drip off. Coat in flour, shaking off any excess. Dip in egg and let any excess drip off. Then coat in the breadcrumb mixture, shaking off any excess. Place on the prepared baking sheets. Generously coat the onion rings with cooking spray.
- Bake for 10 minutes. Turn each onion ring over and return to the oven, switching the positions of the baking sheets. Continue baking until brown and very crispy, 8 to 10 minutes more.
Tips & Notes
- Ingredient note: Look for fine dry whole-wheat breadcrumbs in the natural-foods section of large supermarkets or natural-foods stores. To make your own, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until very fine. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
Per serving: 175 calories; 3 g fat (1 g sat, 1 g mono); 79 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 7 g protein; 2 g fiber; 557 mg sodium; 136 mg potassium.
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 fat
More From EatingWell
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- Super Bowl
- Ease of Preparation
- Total Time
- 1 hour or less
- Preparation/ Technique
- January/February 2010