• prep: 15 min
  • cook: 20 min
  • total: 35 min
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  • servings:
  • Summary

    Baked Southwest Onion Rings are a lightened up version of a classic appetizer! Onions are coated in whole wheat flour, eggs, panko break crumbs and a mix of southwest spices and baked instead of fried for a healthy side dish.

    Ingredients

    • 1 large yellow onion
    • ? c. whole wheat flour
    • 2 tsp. chili powder
    • ½ tsp. garlic powder
    • 1 tsp. cumin
    • 1 egg + 2 Tbsp. water
    • ¾ c. Panko break crumbs
    • 1 tsp. chili powder
    • ½ tsp. cumin
    • non-stick olive oil spray

    Instructions

    Click Here For Step-By-Step Instructions

    Video

    Tags

    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 242 % Daily Value *
    • Total Fat: 4 g 5.83%
    • Saturated Fat: 1 g 4.75%
    • Trans Fat: 0 g %
    • Cholesterol: 93 mg 30.83%
    • Sodium: 141 mg 5.88%
    • Calcium: 36 mg 3.63%
    • Potassium: 197 mg 5.63%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.1%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 43 g %
    • Dietary Fiber: 6 g 25.6%
    • Sugar: 3 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 12.27%
    • Vitamin C 5.11%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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