Healthy Baked Onion Rings

Recipe Rating:	(15)
Categories:	Vegetables, Other Snacks, For Kids, Vegetarian, Healthy, Vegetable Appetizers
Keywords:	panko, low-fat, low-calorie, vidalia, low cholesterol
Serves:	6
Prep Time:	2 Hr 20 Min
Cook Time:	10 Min

Ingredients

2 md	vidalia or other sweet onions, sliced into 1/4 inch rings
2 1/2 c	low fat buttermilk
1/2 c	panko bread crumbs
1/4 c	seasoned whole wheat bread crumbs
1 Tbsp	ground flax seed
1/4 c	crushed corn flakes

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Teresa Jacobson

Full Flavored

Jacksonville, FL (pop. 821,784)

foundmyzen

Member Since Oct 2010

Teresa's Notes:
Anyone who knows me well, knows I LOVE onion rings! It's an addiction really. The problem is most commercially produced onion rings make me very sick. It's a combination of grease used and the type of onion. I've tried many different recipes and this is my favorite AND it's low calorie. They're really good and good for you! Guess that gives me permission to eat as many as I want! YUM!

Directions

Place onion slices in a bowl with a lid. Pour buttermilk over onions. Cover, refrigerate for 2 hours or overnight.

Preheat oven to 450 degrees F. Line a baking sheet with foil and lightly spray with nonstick spray.

In a shallow dish or ziploc bag, combine Panko, bread crumbs, ground flax, and crushed corn flakes. Dip each soaked onion ring into the crumbs and cover well. Place rings on prepared pan and lightly spray with nonstick spray.

Bake for 10-12 minutes or until golden brown.

Nutritional Info--
94 calories per serving
1.8g. fat (0.6g saturated)
4mg cholesterol
200mg sodium
15g Carbs (1.5g dietary fiber 6.5g sugars)

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11 comments on "Healthy Baked Onion Rings"

lynn socko lynnsocko

Feb 4, 2012

These sound great and I love flax seed! Thank you for posting healthy recipes!!

Teresa Jacobson foundmyzen

Teresa Jacobson [foundmyzen] has shared this recipe with discussion groups:
Cooking healthy
I NEED a Picture to Cook!!!
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Jo G ginny005

Feb 4, 2012

I also love onion rings, so this is definitely something I will try. Being healty and low calorie is a very welcome bonus, too.

Sherri Logan... logansw

Feb 4, 2012

love your healthy onion rings. these are making my healthy eats for the new me...y'all better watch out. it starts Monday. sw

Teresa Jacobson foundmyzen

Feb 4, 2012

Sherri you'll rock the new healthy eats for the new you! Can't wait to see what you start adding! Here's one of my favorite places to plug in my recipes and get nutrition info and its FREE!

http://caloriecount.about.com/

donna morales Donnald07

Feb 4, 2012

Teresa, great pic. These look so yummy. Will have to try them as we are also eating healthier.

Teresa Jacobson foundmyzen

Feb 4, 2012

@Lynn, I've tried your yummy onion ring Onion Rings Extraodinaire recipe too! If we didn't have to cut out fried foods I'd be making your recipe ALL the TIME!

@ Jo, These have a LOT of flavor! Just make sure you sue the seasoned type of whole wheat bread crumbs. That way you don't have to add any extra seasoning!

lynn socko lynnsocko