Nutrition Facts

• • Calories: 99
  • Fat: 1g
  • Saturated Fat: 0
  • Cholesterol: 0
  • Sodium: 212mg
  • Carbohydrates: 19g
  • Fiber: 2g
  • Protein: 4g

Ingredients

• • 1 lb sweet onions
  • 3/4 cup all-purpose flour
  • 2 tsp baking powder
  • 3 egg whites
  • 1 cup dry whole wheat bread crumbs
  • 2 tsp dried thyme
  • 1 tsp paprika
  • 1/8 tsp black pepper
  • 1/4 tsp cayenne pepper, optional

Preparation

• • Preheat oven to 400°. Place a wire rack on top of a baking sheet.
  • Cut off ends of each onion and peel. Slice onions into 1/2-inch-thick slices and separate into rings. Place rings in bowl and cover with ice water. Soak for 30 minutes. Drain.
  • In a large plastic bag, combine flour and baking powder. Add onion rings to bag and shake to coat with flour mixture. Remove from bag, shaking off the excess. Set aside.
  • In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine bread crumbs, thyme, paprika, black pepper and cayenne (if using). Working with one ring at a time, dip the onion ring in the egg whites. Then dip in bread crumb mixture to coat evenly, shaking off the excess.
  • Arrange coated onion rings in a single layer on rack on baking sheet. Generously coat onion rings with canola or olive oil cooking spray.
  • Bake for 25 to 30 minutes, turning halfway through cooking, or until golden and crisp. Serve immediately.

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