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Baked Onion Rings

Baked Onion Rings
Baked Onion Rings
This healthy recipe comes from NDSU Extension Service.


1 large yellow onion

1/3 c. flour

1 tsp. seasoning salt

½ tsp. chili powder

2 c. panko breadcrumbs

2 eggs

2 Tbsp. water

Dipping sauce of your choice (ketchup, barbecue sauce, sweet chili sauce, etc.)


Preheat oven to 450 F. Line a baking sheet with foil and spray with nonstick spray. Peel the outermost layer from the onion and discard. Cut off the ends (sparing as much of the onion as possible) and slice the rest of the onion into thick rings. Separate the rings and place in a bowl of water.

Line up three bowls with these contents:

Bowl 1: Stir together flour, seasoning salt and chili powder.

Bowl 2: Whisk together eggs and water.

Bowl 3: Panko crumbs

One at a time, place each onion ring in the flour mixture, turning to coat well. Next, dip the onion ring in the egg mixture, being sure to coat all sides. Finally, toss the ring in the panko crumbs to coat. Place on prepared baking sheet. Repeat process with remaining rings.

Spray the rings with nonstick spray (optional, but it helps to get them crispy). Bake rings for 10 to 15 minutes until golden brown. Remove from oven and serve with your favorite dipping sauce



Makes four servings. Each serving has 230 calories, 2.5 g fat, 9 g protein, 42 g carbohydrate, 2 g fiber and 450 mg sodium.



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