Baked Onion Rings

Before becoming a health nut, my favorite fried food was french fries, especially because my family and I ate fast food a lot. Rick, on the other hand, really likes fried onion rings. The only way to bridge the gap between healthy and drippy, oil-laden fried foods (and to achieve similar results) is to turn to baking.

I went with Rick's favorite and made these delicious baked onion rings.

No massive oil stains here.

I got this recipe from non other than the lovely Isa Chandra Moskowitz, from her website ThePPK.com. Actually, I made these onion rings about three days ago but the results in the picture above are from today, where I altered the recipe just a teensie weensie bit (the main difference is serving size, really).

Baked Onion Rings
serves 2

1 large sweet onion
oil spray
1/4 cup + 1 tablespoon of whole wheat flour
1 tablespoon corn starch
1/3 or 1/2 cup cold unsweetened almond milk
1/2 teaspoon apple cider vinegar
1/2 cup whole wheat bread crumbs (I used panko)
a dash of salt
spices of your choice
1 teaspoon olive oil

1. Chop the onion into thick slices. Carefully push the rings apart from each other and set aside. Keep the smaller inner rings for another use.
2. Preheat the oven to 450 degrees F. Line a medium baking sheet with parchment paper and spray lightly with oil. Set aside.
3. In a medium bowl, combine the flour and corn starch. Slowly pour in the almond milk and mix until you get a medium consistency; not too watery, not too thick. You may or may not need a full 1/2 cup so adjust as needed.
4. In another deep, shallow bowl, combine bread crumbs, salt, desired spices (if using), and olive oil.
5. One at a time, dip an onion ring into the flour and milk mixture. Let the excess liquid drip off and then coat the ring in breadcrumbs (it starts getting quite messy here, but what really worked for me was to place the ring into the bowl of breadcrumbs and then carefully shake the bowl so that the rings get completely covered; you can cover the top of the bowl is necessary to prevent spilling). Place coated rings onto the baking sheet in a single layer and lightly spray them with oil.
6. Place the rings into the oven for about 8 minutes. After that, remove from oven, flip over each onion ring, and then bake again at another 5-7 minutes or until desired crispiness (keep checking). When done, serve immediately with a condiment of your choice.

I choose ketchup!

Mmm-mmm. Makes a delicious and guilt-free snack! Onions are a good source of quercetin, which is known to help maintain sinus health. They are also full of vitamin B6, vitamin C, folate, manganese, and potassium (just think of all those nutrients that get canceled out when the onions are fried! *gasp*).

Nutrition Facts per Serving

Calories: 194
Fat: 3.8g
Carbs: 36.1g
Protein: 5.8g
Fiber: 4.9g

Not too shabby on the protein and fiber, I say.
Take that, fried food. ;)