Guilt-free Onion Rings

This was printed in the paper today, so I thought I'd share:
Guilt-free Onion Rings
Yield: 4 servings

1/4 c. each: fine dry bread crumbs and finely crushed corn flakes
1/8 tsp. each: salt and cayenne pepper
1 to 2 medium yellow onions, sliced 1/4-inch thick and separated into rings
2 slighlty beaten egg whites
Vegetable cooking spray

1. Heat oven to 450. Spray large baking sheet with nonstick spray coating.
2. In shallow pie plate combine bread crumbs, corn flakes, salt and pepper. Dip onions into egg whites, then in crumb mixture.
3. Arrange onion rings in single layer on prepared baking sheet. Spray onions with nonstick spray coating.
4. Bake 12-15 minutes or until onions are tender and coating is crisp and golden.

Nutritional info per serving (1/4 of recipe)
Calories...52
Fat...trace
Fiber...1g
Carbs...9g
Sodium...172mg
Protein...3g

Oohh, I cannot wait to try these!!

Me! Me! Me!  I want some! 

Printing this one out!

So...how are they? Good?

I'm gonna try them, too.

I make "fried chicken" the same way... pretty good, too.

my husband will love you for this.

omg sparkles, thank you SO much for posting this. Next time I'm havin' an onion ring craving, it won't be the frozen, breaded stuff, it'll be these, I can't wait to try them, LOVE LOVE LOVE onion rings!

just a suggestion:  if you have some cooling racks (like you cool a cake on), if you oven-"fry" on those, the bottom of whatever your cooking won't be soggy.  i have a "fried" chicken recipe that does this.

nirvrush, how about posting your recipe for oven fried chicken????

great.. now i need to go get some cornflakes!!!!  mmmm.. i love onion rings!!!! these sound AWESOME!

sure thang...i'll post it in a new topic!

*** copies, pastes, prints*** Gonna try these next week!! ohh I just love new reciepes that are low in cals... Thanks sparkle... Made the spinach-cheddar cassarole... SOOO good!!

These are great...made a couple of substitutes, used eggbeaters, large white onions, and Italian breadcrumbs with no corn flakes (gotta use what I got, and didn't want the rest of the box of cornflakes in the house).  Had to restart oven for second batch..added a little fat free parm and garlic powder to those!

I forgot last week to post that I tried these, and they are GREAT!  Bit of trouble trying to keep the crumbs on the rings, but I improvised!  MMMMMmmmm!

I am officially an ADDICT.  Addicted to these damned onion rings!  I make them everyday for a snack (getting better each time I make them!) and they are SO low in cal/fat/sodium!  The perfect food!!

Making them for dinner tonight - can't wait!

*.....munching.....*

yup...these things are /very/ addicting!  the really big problem is that if I make the whole thing, I can't even make myself feel all that guilty if I eat them all, 'cause it's still around 200 cals, and I can budget that in easily.

But I'm not allowed to bring them to work.  :: sighs :: onion breath.  I share an office with my mom, and she's flat out refused to even /listen/ to me suggesting we pack them for a snack.

totally unfair!

made these last night - so good!  that tasted just as good as the real thing.  i think i might cook them a little longer next time.  the onion was a little firmer than real onion rings, but i don't know that softer ones would be better. 

only downfall - couple had a weird aftertaste.  i'm reallly thinking it's from the Pam.  i've read a couple of posts from ppl saying they can't stand the taste of using Pam.  i've never noticed it before.  but that's the only thing i would think that would add it.  kind of a rubber/plastic-y taste.  i thought it was either that or the cooling rack i baked them on.  but i don't see why a rack would add an aftertaste, and it didn't smell plastic-y (since it's metal...).  what the hell does Pam aftertaste taste like?  guess i'll have to get that natural stuff.

YUMMY.... Thanks for posting... I'm gonna try them with the Breadcrumbs and lowfat Parmesean...

Nivrush... you might get a MISTO... it is a pump spray bottle and you can put you own oil in and you get just a fine mist like the cooking sprays.. I have EVO in mine.

yeah, i'm really interested in getting a mister.  where do you get them?

i got mine at bed bath and beyond.. and do get one.. they are the best thing ever!  i hate the taste of cooking spray.. :)