Side Dishes

Crunchy Baked Onion Rings

March 31, 2014

1/3 cup all-purpose flour
1 egg
2 tbsp milk
1/3 cup breadcrumbs
1/3 cup cornmeal
1 tsp Italian seasoning
1/2 tsp salt
1 Spanish onion, peeled.

POSITION racks in top and bottom of oven. Preheat to 450F. Spray 2 baking sheets with oil. SCOOP flour into a large resealable plastic bag. Whisk egg with milk in a bowl. Scoop bread crumbs, cornmeal, seasoning and salt into another large resealable bag. SLICE onion into 1/2-in. rounds. Separate into rings. Add half the rings to flour mixture and shake to coat. Working quickly, dip each ring into egg mixture, then shake in crumb mixture until coated. Arrange rings on prepared sheets, then spray with oil. BAKE in centre of oven until golden, switching sheets halfway through, about 15 min.

Nutritions

Calories
170

Sodium
516mg
21% DV

Fat
2g
3% DV

Protein
5g
11% DV

Carbs
32g
11% DV

Fiber
2g
9% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 0.6g 3%

Polysaturated Fat 1g 8%

Monosaturated Fat 0.62g 3%

Cholesterol 27mg 9%

Sodium 516mg 21%

Potassium 78mg 2%

Protein 5g 11%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 9%

Sugar 2g 4%

Vitamin A 74IU 1%

Vitamin B6 0.26mg 13%

Vitamin C 1.0mg 1%

Calcium 60mg 6%

Iron 1mg 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Snack Baked

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Nutritions

Calories
11

Sodium
2mg
0% DV

Fat
0.02g
0% DV

Protein
0.5g
1% DV

Carbs
2g
0% DV

Fiber
0.3g
1% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 0.01g 0%

Polysaturated Fat 0.01g 0%

Monosaturated Fat 0.0g 0%

Cholesterol 0.03mg 0%

Sodium 2mg 0%

Potassium 39mg 1%

Protein 0.5g 1%

% DAILY VALUE^*

Total Carbohydrate

Fiber 0.3g 1%

Sugar 0.1g 0%

Vitamin A 0.0IU 0%

Vitamin B6 0.05mg 2%

Vitamin C 0.0mg 0%

Calcium 3mg 0%

Iron 0.18mg 1%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Crunchy Baked Onion Rings

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Red fufu with lamb chops and sautéed spinach

Red fufu with lamb chops and sautéed spinach is an unexpected recipe that is surprisingly delightful. I like my lamb chops well done. When it comes to searing meat, I keep it simple by seasoning with salt and pepper. The sauce is the ingredient that brings everything together.