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Oven-Roasted Boston Scrod
Learn how to prepare traditional Northeastern meals and dishes that will delight even the staunchest Yankee stomach.
Oven-Fried Tex-Mex Onion Rings
Yield: Makes 6 servings
Believe it or not, onion rings can be part of a low-fat diet! The tempting bread crumb coating, full of spicy flavor, is a crispy contrast to the tender sweet onions.
Ingredients:
1/2
cup plain dry bread crumbs
1/3
cup yellow cornmeal
1-1/2
teaspoons chili powder
1/8
to 1/4 teaspoon ground red pepper
1/8
teaspoon salt
1
tablespoon plus 1-1/2 teaspoons butter, melted
1
teaspoon water
2
medium onions (about 10 ounces), sliced 3/8 inch thick
2
egg whites
Preparation:
1.
Preheat oven to 450°F. Spray large nonstick baking sheet with nonstick cooking spray; set aside.
2.
Combine bread crumbs, cornmeal, chili powder, ground red pepper and salt in medium shallow dish; mix well. Stir in butter and water.
3.
Separate onion slices into rings. Place egg whites in large bowl; beat lightly. Add onions; toss lightly to coat evenly. Transfer to bread crumb mixture; toss to coat evenly. Place in single layer on prepared baking sheet.
4.
Bake 12 to 15 minutes or until onions are tender and coating is crisp.
Nutritional Information:
| Serving Size: about 8 onion rings | |
| Sodium | 165 mg |
| Protein | 4 g |
| Fiber | 2 g |
| Carbohydrate | 17 g |
| Cholesterol | 8 mg |
| Saturated Fat | 2 g |
| Total Fat | 4 g |
| Calories from Fat | 30 % |
| Calories | 115 |
Dietary Exchange:
| Fat | 1 |
| Starch | 1 |
This recipe appears in:
Southwestern
