Crispy Cajun onion rings
For a simple side, try oven baking breaded onion rings rather than frying to dramatically cut the fat content
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Vegetarian, Low-fat
- Heat oven to 200C/180C fan/gas 6. Put the flour in a large sealable plastic bag. Season, then tip in the onion and shake well. Whisk the egg whites until foamy, add the onions and stir to coat.
- Lightly oil a baking sheet. Add the seasoning and breadcrumbs to the bag; then, working in batches, add the eggy onion rings and coat in the crumbs. Arrange onion rings, in a single layer, on the baking sheet and cook for 25-30 mins, turning halfway through, until the onion is tender and the crumbs are golden.
PER SERVING
158 kcalories, protein 7g, carbohydrate 32g, fat 1 g, saturated fat 0g, fibre 2g, sugar 4g, salt 0.6 g
Recipe from Good Food magazine, February 2012.
Leave a comment or suggestion
http://www.bbcgoodfood.com/recipes/1897705/
http://www.bbcgoodfood.com/recipes/1897705/
Your binder
Sign up or sign in to receive a £40 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.
Ingredients
- 50g plain flour
- 1 large onion , cut into 1cm slices, rings separated
- 2 egg whites
- olive oil , for greasing
- 2 tsp Cajun seasoning
- 100g breadcrumbs
In association with Ocado
Need to buy ingredients?
Let Ocado deliver what you need for this recipe, right to your kitchen table.
Search Good Food
Mexican bean burgers with lime yogurt & salsa
These veggie burgers are a doddle to make and the toppings make them wonderfully moist - cook from frozen to save time
32
ratings
BBQ roast chicken & chunky chips
A naughty takeaway favourite made into a real meal. This chicken and chips combo just needs a bit of salad to ensure your halo
8
ratings
Advertisement
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Vegetarian, Low-fat
Ingredients
- 50g plain flour
- 1 large onion , cut into 1cm slices, rings separated
- 2 egg whites
- olive oil , for greasing
- 2 tsp Cajun seasoning
- 100g breadcrumbs
PER SERVING
158 kcalories, protein 7g, carbohydrate 32g, fat 1 g, saturated fat 0g, fibre 2g, sugar 4g, salt 0.6 g
Advertisement
Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
