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Crispy "Fried" Onion Rings

Photo: Van Chaplin; Styling: Rose Nguyen
Prep time 20 mins
Cook time 6 mins
Bake time 6 mins
Yield Makes 3 servings (serving size: 4 onion rings)


  • 1 large sweet onion
  • 1/2 cup low-fat buttermilk
  • 1 egg white
  • 1/2 cup all-purpose flour
  • 2 tablespoons olive oil
  • Vegetable cooking spray
  • 1/2 teaspoon coarse kosher salt

Nutrition Information

  • calories 119
  • caloriesfromfat 0.0 %
  • fat 5.9 g
  • satfat 0.9 g
  • monofat 4.1 g
  • polyfat 0.7 g
  • protein 3.1 g
  • carbohydrate 13.6 g
  • fiber 1 g
  • cholesterol 1 mg
  • iron 0.6 mg
  • sodium 345 mg
  • calcium 24 mg

How to Make It

  1. Cut onion into 1/4-inch-thick slices, and separate into rings. Select largest 12 rings, reserving remaining onion slices for another use.

  2. Whisk together buttermilk and egg white in a small bowl until blended.

  3. Dredge onion rings in flour; dip into buttermilk mixture, coating well. Dredge again in flour, and place on a baking sheet.

  4. Heat 2 tsp. oil in a 10-inch skillet over medium-high heat. Tilt pan to coat bottom of skillet. Add 4 onion rings to skillet, and cook 1 minute on each side or until golden. Wipe skillet clean. Repeat procedure twice with remaining onion rings and oil. Place fried onion rings on an aluminum foil-lined baking sheet coated with cooking spray.

  5. Bake at 400° for 3 minutes. Turn onion rings, and bake 3 more minutes. Remove from oven, and sprinkle with salt. Serve immediately.

  6. Beer-battered "Fried" Onion Rings: Prepare recipe as directed through Step Reduce buttermilk to 1/4 cup, and whisk together with 1/4 cup light beer and 1 egg white. Proceed with Steps 3, 4, and 5 as directed.

  7. Per serving (4 onion rings): Calories 118 (0% from fat); Fat 8g (sat 8g, mono 1g, poly 7g); Protein 3g; Carb 5g; Fiber 1g; Chol 0mg; Iron 6mg; Sodium 340mg; Calc 19mg.