Monday, May 16, 2011

Fried Onion Rings-Only Baked

Don't you love onion rings?! I love to have my friends order them when we are eating out, then I 'taste' a few. But let's face it~the fried grease is clogging our arteries, mine included.  Have you heard the saying "anything in moderation is fine?"  Well here is a new saying I keep thinking about: "moderation kills."  All that means is you may be eating so many unhealthy things in "moderation" that it all adds up to, NOT GOOD!  Here is a simple way to make "fried" onion rings a healthful way, and you can eat more for less calories.  If you steer away from white flour, casein, and too much oil, you're on the right track.  Recipe adapted from Skinny Bitch:

You will need three bowls for dipping, plus:

1 sweet yellow onion, cut into 1/4" slices, for about 20 good rings
1/2 cup soy or rice flour (you could use whole wheat, but then you'll have a "wheaty" taste)
1/4 cup yellow corn meal (for the crunch part)
1/4 cup bread crumbs
1/2 cup of soy or rice milk
1/2 teas. sea salt
pepper to taste
canola or coconut oil (these two oils are best for heating at high temps)

Preheat oven to 450F. Oil cookie sheet with canola or coconut oil and set aside.  Even if it is a seasoned pan, grease it anyway~it will help crisp up the rings. In one bowl, mix in the bread crumbs, cornmeal, salt.  The next bowl, flour.  The third bowl, soy milk.  Then, dredge onion rings one or two at a time in milk, then flour, milk again, last bread crumb mixture.  Shake off and set on pan.  Bake for 18 minutes and serve with organic ketchup.  Did I eat the whole batch?  Duh.

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