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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 degrees 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 the flour and baking powder in a shallow dish. Lightly beat the eggs in another shallow dish. Combine the 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.
Tip: <br>Ingredient Note: We like Ian&#8217;s brand of coarse dry whole-wheat breadcrumbs, labeled &#8220;Panko breadcrumbs.&#8221; Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine). Spread on a baking sheet and bake at 250 degrees F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
175 calories; 3g total fat; 1g total saturated fat; 79mg cholesterol; 557mg sodium; 0g carbohydrates; 2g fiber; 7g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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