Monday, April 4, 2016

Skinny Onion Rings with Southwestern Fry Sauce

I have a bit of an addiction to onion rings.  I find it impossible to resist getting onion rings when offered them at any restaurant.  These onion rings make it possible for me to stay on track with my diet and feel like I'm getting a special 'splurge' even though they are only 1 Smart Point per serving. They are completely worth the time and effort it takes to make these!
You can change up the spices in these onion rings to make them different each time.  They are particularly delicious when served with my low-calorie Southwestern Fry Sauce.  The fry sauce is a healthier version of the dipping sauces often served with onion rings.  These zesty sauces are probably my favorite part.  Theses sauces tend to be loaded with fat and sugar.  This recipe uses Greek yogurt to help combat the calorie laden sauce while still having tons of flavor.

I hope you enjoy these recipes.  I know that they will be a staple in our family for summer BBQs.  Please leave a comment and let me know what you think or what you would like to see in future recipes.  You can also follow on InstagramFacebook, or Twitter.
Skinny Onion Rings
Servings: 4 ★ Size: 1/4 onions ★ 
Smart Points: 1 ★ Points Plus: 2 ★ Calories: 94 ★ Total Fat: 0 g ★ Saturated Fat: 0 g ★ Protein: 4 g ★ Carbohydrates: 19 g ★ Fiber: 4 g ★ Sugars: 7 g ★ Sodium: 31 mg ★ Cholesterol: 0 mg

· 3 large sweet onions
· 2 egg whites
· 3 tablespoons whole wheat flour
· 2 tablespoons yellow cornmeal 
· 1 teaspoon oregano
· 1 teaspoon garlic powder
· 1/2 teaspoon cayenne pepper (optional)
· salt and pepper

1. Preheat the oven to 400F or 200C. Prepare a large baking pan with non-stick spray.  Slice the onions into large circular slices and separate them into individual rings.  Place the rings on the side.

2. Wisk the egg whites in a small bowl.  In a large freezer bag add the flour, cornmeal, oregano, garlic powder, cayenne pepper, salt, and pepper.  Shake the dry mixture well.

3. Dip the onion slices into the egg whites.  In small batches, place the egg covered onion slices into the dry mixture and shake.  Place on a baking tray and lightly spray with non-stick spray. Bake for 15-20 minutes turning once.  Take out when the onion rings coating is lightly browned and the onions are soft.

Southwestern Fry Sauce
Servings: 6 ★ Size: 2 tablespoons ★ Smart Points: 1 ★ Points Plus: 1 ★ Calories: 38 ★ Total Fat: 0 g ★ Saturated Fat: 0 g ★ Protein: 4 g ★ Carbohydrates: 5 g ★ Fiber: 0 g ★ Sugars: 4 g ★ Sodium: 152 mg ★ Cholesterol: 2 mg

· 6 ounces (170 g) 0% Greek yogurt
· 3 tablespoons ketchup
· 1 tablespoon yellow mustard
· 1/2 tablespoon Worchestershire sauce
· 1 teaspoon garlic powder
· 1 teaspoon cayenne powder
· salt and pepper, to taste

1. Mix all the ingredients together and serve!

Perfect weeknight dinner that is ready in 30 minutes.

1 comment:

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