Crunchy, flavorful and served with a creamy, spicy chipotle dip, these baked onion rings are an ideal snack recipe. Make them for game day, as a side dish to dinner or lunch, or just for the heck of it.
1large yellow onion - (sliced and rings separated)
1 ¼cupswhole wheat Panko breadcrumbs
½cupwhole wheat pastry flour
1large egg
1cupplain, non-fat Greek yogurt
1tbspchopped chipotles in adobo sauce
1tbspreduced fat mayonnaise
1tsplime juice
Salt and pepper to taste
Instructions
Make dipping sauce by whisking together the yogurt, mayonnaise, chopped chipotles, lime juice and sat & pepper together in a small bowl. Cover and refrigerate.
Preheat oven to 425. Line a rimmed baking sheet with aluminum foil, and lightly mist with non-fat cooking spray.
Place Panko onto baking sheet, and lightly mist bread crumbs with an olive oil mister or non-fat cooking spray. Then sprinkle with some salt and pepper. Place in oven and bake, tossing around a few times to ensure even toasting, until golden brown, about 3-5 minutes.
Pour panko into a shallow bowl. Re-spray baking sheet with non-fat cooking spray and set aside.
Place the flour and egg substitute each in separate bowls as well.
Working one at a time, dip each onion ring in to the egg, shake off excess, then dip into flour and coat evenly. Now dip again into egg, gently shake off excess, and then coat with the Panko breadcrumbs. Place onion ring onto prepared baking sheet. Continue with remaining onion rings.
Place in oven and bake, flipping once, until golden brown, about 12-14 minutes.
Give chipotle dipping sauce a quick stir, and serve with onion rings.
Notes
The entire recipe makes 4 servingsThe serving size is 1/4th of the recipe
Nutrition
Nutrition Facts
BAKED ONION RINGS WITH CREAMY CHIPOTLE DIPPING SAUCE RECIPE
Amount per Serving
Calories
159
% Daily Value*
Fat
2.9
g
4
%
Saturated Fat
0.4
g
3
%
Cholesterol
50
mg
17
%
Sodium
158
mg
7
%
Potassium
84
mg
2
%
Carbohydrates
23.4
g
8
%
Fiber
3.5
g
15
%
Sugar
3.5
g
4
%
Protein
10.2
g
20
%
Calcium
60
mg
6
%
Iron
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.