Oven Baked Onion Rings

with Avocado Cilantro Lime Dipping Sauce … Adapted from The Foodie Physician

This recipe has been on my to-do list for a while now … I love onion rings! But I hate the way fried foods make me feel. So I decided last Saturday it was time to try out my friend Sonali The Foodie Physician‘s healthier oven-baked version of them. I wasn’t sure how well they would work, especially because I didn’t have any buttermilk and I really didn’t want to run to the store, so I tried it with milk and it worked! The trick is to coat the onions in flour first. You wouldn’t think the flour would stick to the slippy onions, but it does.

These oven baked onion rings have the same lovely crunch and the oh-so-sweet tender onion inside that the fried ones do, but the lack of fat means you need something else to provide some flavor. I went with a spicy good dipping sauce and that totally satisfied my snacking experience.

It takes a little time to make these O’s happen, but they are SO worth it (in my book).

Oven Baked Onion Rings

• Prep Time: 25 minutes
• Cook Time: 15 minutes
• Total Time: 40 minutes

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Ingredients

Scale 1x2x3x

• 1 medium sweet onion, peeled

For the breading:

• 1 slice whole grain bread, toasted & ground into crumbs (about 1/2 cup crumbs)
• 1/3 cup rice crispies or other rice cereal
• 1/2 teaspoon Italian seasoning
• 1 teaspoon Red Robin seasoning (recipe here)

For coating:

• A bit of white whole wheat flour
• A bit of lowfat milk

For dipping: Avocado Cilantro Lime Salad Dressing (recipe here)

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Instructions

1. Preheat the oven to 425 and spray a baking sheet with cooking spray. Slice the onion into thick slices, then separate the slices into rings. Prepare the dipping sauce.
2. Prepare the breading by whirling together all the breading ingredients in a handi chopper or food processor. Put the breading in a bowl.
3. Now prepare a second bowl with milk and a third bowl with flour. Set the bowls side by side: flour, then milk, then breading, then the baking sheet. Dip each ring first in flour, coating it completely, then carefully transfer to the milk and coat it in milk, then set it carefully in the breading and use your fingers to cover it in breading. Gently lift the ring from the breading, trying not to knock too much of the little crumbs off the ring and set it on the baking sheet.
4. Repeat for the rest of the rings, giving each ring a little space around it, then spritz the top of the rings with olive oil or canola oil cooking spray and set the baking sheet in the oven to bake for about 15 minutes or until the rings are golden brown and nicely crunchy.

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Notes

RECIPE SOURCE: http://www.sumptuousspoonfuls.com/

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This recipe was shared at Talking over the Fence Tuesday, Tuesday’s Table, The Wednesday Roundup, What to Do Weekends, Weekend Potluck, Sweet & Savory Sunday, Munching Monday, Inspiration Monday and Moonlight & Mason Jars.