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Oven-Fried Tex-Mex Onion Rings

Oven-Fried Tex-Mex Onion Rings

Oven-Fried Tex-Mex Onion Rings

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.


Makes 6 servings


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


  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

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