Even virtuous veggies become calorie clogged when you batter and deep-fry them! This baked recipe makeover will save you oodles of calories and fat grams. Bonus: No scary deep fryer required!
½ of recipe (about 12 rings): 169 calories, 0.5g total fat (0g sat fat), 368mg sodium, 34g carbs, 4.5g fiber, 7g sugars, 7.5g protein
You’ll Need: 2 large baking sheets, nonstick spray, wide bowl, medium-large bowl, large sealable plastic bag
Prep: 15 minutes • Cook: 15 minutes
1 large (about 14 ounces) onion
¼ cup egg whites (about 2 large eggs’ worth)
⅔ cup whole-wheat panko breadcrumbs
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon salt
⅛ teaspoon black pepper
2 tablespoons whole-wheat flour
Optional dip: Clean & Hungry Ketchup (recipe and store-bought alternatives here)
1. Preheat oven to 450 degrees. Spray 2 large baking sheets with nonstick spray.
2. Slice off onion ends and remove outer layer. Cut into ½-inch-wide slices, and separate into rings.
3. Place egg whites in a wide bowl.
4. In a medium-large bowl, mix breadcrumbs with seasonings.
5. Add onion rings to a large sealable plastic bag. Sprinkle with flour. Seal bag, and shake to mix.
6. Coat rings with the egg whites by dipping them into the bowl, two at a time. Shake rings to remove excess egg. Lightly coat with seasoned crumbs.
7. Evenly place on the baking sheets, and top with any remaining seasoned crumbs.
8. Bake for 6 minutes, with one baking sheet on the top rack and one on the bottom.
9. Carefully remove baking sheets, and return them to the oven on the opposite racks.
10. Bake until golden brown, about 6 more minutes.
MAKES 2 SERVINGS
HG Tip
If enjoying these the day after they’re made, heat them in a toaster oven for crispiest results!