Recipe: Crumb-Coated Baked Onion Rings

CRUMB-COATED BAKED ONION RINGS

"A serving of these freshly made onion rings contains 75 percent less fat and 60 percent fewer calories than a serving of onion rings from Jack in the Box. Using herb-seasoned fat-free crouton crumbs adds texture and flavor to the outside of your onion rings without adding hassle."

4 medium yellow or sweet onions
1 cup all-purpose flour
1 cup light or nonalcoholic beer
1/4 teaspoon ground cayenne pepper
1/2 teaspoon seasoning salt
1/4 teaspoon freshly ground pepper
2 egg whites, beaten to soft peaks
4 cups fat-free herb-flavored croutons, crushed or processed into 2 cups fine crouton crumbs (see note)
2 tablespoons canola oil
Canola cooking spray

Preheat the oven to 450 degrees F. Coat two 9x13-inch baking pans with 1 tablespoon canola oil each.

Cut the onions into 1/2-inch-thick slices and separate into rings; reserve the smallest inner rings for another recipe.

In a large, deep bowl, combine the flour, beer, cayenne, seasoning salt, and pepper, and whisk together. Gently fold in the beaten egg whites; the batter should be light and fluffy. Spread the crouton crumbs in a separate shallow bowl.

Hook an onion ring on your finger and dip it into the batter, shaking off any excess; then dip it into the crouton crumbs and shake off the excess. Place the ring in one of the prepared baking pans. Repeat with the remaining onions and batter, placing the smaller rings inside the large ones to make use of every inch of the pan. (If you run out of room, you can layer them a little.)

Bake for about 25-30 minutes, until lightly browned. Serve immediately.

Note: One 5-ounce (140 g) bag of Marie Callender's Herb Seasoned Croutons (fat-free) contains 4 cups of croutons, which is processed into 2 cups of crouton crumbs - exactly the amount you need for this recipe.

Makes 8 side servings
Source: Fry Light, Fry Right! by Elaine Magee, MPH, R.D.