Wednesday, February 3, 2010

Healthy Recipe: Crispy Sweet Onion Rings

With the Super Bowl approaching, snacks are on everybody's mind!  It is possible to snack on that day without going too overboard!  This recipe is one way to do it - it came from my WW Comfort Classics cookbook (LOVE that book!).  These are delicious!!  The family loved them!  Make sure you buy sweet onions, not regular yellow onions - makes a big difference.


Crispy Sweet Onion Rings

2 tablespoons flour
1/2 teaspoon salt
1/2 teaspoon paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
3/4 cup plain dried bread crumbs (I only had seasoned, but thought it made it yummy)
2 egg whites, lightly beaten
2 (1/2 pound each) sweet onions, cut crosswise into 1/2-inch slices and separated into 32 rings

1.  Preheat oven to 400 degrees F.  Spray two large rimmed baking sheets with nonstick spray.

2.  Place the flour, salt, paprika, pepper, and cayenne in a large zip-close plastic bag.  Place the bread crumbs in a shallow dish.  Place the egg whites in another shallow dish.

3.  Place the onion rings, a few at a time, in the flour mixture and shake to coat.  Dip each ring into the egg whites, then coat lightly with the bread crumbs.  Arrange the rings in a single layer on the baking sheets (reserving for another use any broken or small inner rings) and lightly spray the tops with nonstick spray.  Discard the excess flour mixture, egg white, and bread crumbs. (I didn't have any extra; had to use more 'cause I didn't coat "lightly" enough!)

4.  Bake until the bottoms of the onion rings are browned, about 10 minutes.  Turn the rings and bake until browned, about 5 minutes.

1 serving = 8 onion rings
Per serving: 154 cal, 2 g fat, 3 g fiber, 3 WW pts
Other healthy snack ideas would be fresh crunchy veggies, Crunchy Party Mix, and I found a couple yummy snack ideas on the WW site (only 2 pts per serving!): Beef Nachos and Beef, Blue Cheese and Spinach Quesadillas.

Do you have a plan for Super Bowl snacking?  Let me know if you try the onion rings!  I'm linking this up to Tasty Tuesday at Balancing Beauty and Bedlam!

Have a healthy day!
Lisa  :)


  1. Those look really yummy. I made HG ones once but they were weird.

  2. These look delicious - I love the egg white use to stick on the breadcrumbs. My site has a bunch of other healthy snack recipes -

  3. Is it okay if I fry them? or much better put them in the oven?


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