Crispy "Fried" Onion Rings

Crispy "Fried" Onion Rings Recipe
Photo: Van Chaplin; Styling: Rose Nguyen

Recipe from

Southern Living

Recipe Time

Prep: 20 Minutes
Cook: 6 Minutes
Bake: 6 Minutes

Nutritional 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


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


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.

Beer-battered "Fried" Onion Rings: Prepare recipe as directed through Step 1. 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.

Per serving (4 onion rings): Calories 118 (0% from fat); Fat 5.8g (sat 0.8g, mono 4.1g, poly 0.7g); Protein 3g; Carb 13.5g; Fiber 1g; Chol 0mg; Iron 0.6mg; Sodium 340mg; Calc 19mg.

June 2007
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