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Suggested Serving Size

4 onion rings

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Ingredients

• 1 lb sweet onion
• 3/4 cup all-purpose flour
• 2 tsp baking powder
• 3 egg whites
• 1/4 cup cornmeal
• 3/4 cup dry panko bread crumbs
• 1/4 tsp salt
• 2 tsp dried thyme
• 1 tsp paprika
• 1/8 tsp black pepper
• 1/4 tsp cayenne pepper (optional)

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Preparation

1. Preheat oven to 400°. Place a wire rack on top of a baking sheet.
2. Cut off ends of each onion and peel. Slice onions into 1/2-inch-thick slices and separate into rings. Place rings in bowl and cover with ice water. Soak for 30 minutes. Drain.
3. In a large plastic bag, combine flour and baking powder. Add onion rings to bag and shake to coat with flour mixture. Remove from bag, shaking off the excess. Set aside.
4. In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine cornmeal, panko bread crumbs, salt, thyme, paprika, black pepper and cayenne (if using). Working with one ring at a time, dip the onion ring in the egg whites. Then dip in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated onion rings in a single layer on rack on baking sheet.
5. Generously coat onion rings with olive oil cooking spray. Bake for 25 to 30 minutes, turning halfway through cooking, or until golden and crisp. Serve immediately.

Nutrition

Calories	109
Total Fat	1
Sat Fat	0
Cholesterol	0
Sodium	104
Total Carb	22
Fibers	1
Sugars	0
Proteins	4