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

The mazola pure stuff is pretty good - I never get an aftertaste.

I had a half an onion left over last night so i tried these.  They are GREAT! 

A question though - did any of you who have made them before figure out a way to get the crumbs/cornflakes to actually stick well to the onions?  Mine stuck to the first few, kind of, and then hardly at all by the end...

Nope.  LOL!  I found, after being verrrry careful & even putting some crumbs ON the onion rings after battering them, if I sprayed the rings with Becel no fat/no cal butter spray OR Pam...and a decent amount, it held them better together.  Sure, some if it still fell off...but at least it was better after I tried this!  Good luck!  :o)

thanks...i'll have to try again!  darn ;-) 

i ditched the corn flakes the second time, and just used a bunch of breadcrumbs.  AND i put the eggs and the breadcrumbs in two separate gallon size ziploc bags.  put half the onions at a time in each bag, zipped em up, and shook em upside down.  worked pretty well. 

How Many Calories is it for the whole recipie?

"How Many Calories is it for the whole recipe?"

4 x 52 = 208 Calories

math is so hawt ;)

i made these the other night, they are lovely :)
such a good recipe, it's propa simple as well. Even my brother liked them :)