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Crunchy Onion Rings

Fat.Freedom's picture
Crunchy onion rings are oven baked onion rings prepared with a wheat flour coating. Simple and easy to prepare, these onion rings can be served as a snack with a dip or as a side with any meal.
  Egg whites 2
  Whole wheat flour 2 Cup (32 tbs)
  Skim milk 2 Cup (32 tbs)
  Dried whole wheat bread crumbs 4 Teaspoon
  Onions 4 Medium, cut into 0.25 inch slices and separated into rings (Use Bermuda Or White)

1. Slightly beat egg whites with 2 tablespoons skim milk in a small bowl. Set aside.
2. Mix seasoning into whole wheat flour in a small bowl. Set aside.
3. Pour skim milk into a small bowl and set aside. Pour bread crumbs into a small bowl and set aside. Arrange bowls in the following order: milk, flour, egg whites, and bread crumbs.
4. Dip onion rings into bowls in the arranged order. Lightly shake off the excess.
5. Bake on a nonstick baking sheet at 375° until tender, about 15 minutes. Cool slightly

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1467 Calories from Fat 60

% Daily Value*

Total Fat 7 g10.9%

Saturated Fat 1.7 g8.6%

Trans Fat 0 g

Cholesterol 9.3 mg3.1%

Sodium 405.1 mg16.9%

Total Carbohydrates 303 g101%

Dietary Fiber 47.6 g190.4%

Sugars 60 g

Protein 70 g139.3%

Vitamin A 1.4% Vitamin C 109.4%

Calcium 85.3% Iron 66.9%

*Based on a 2000 Calorie diet

Crunchy Onion Rings Recipe