Onion Rings
Onion Rings

Photo Credit

Cynthia Sass

This Recipe

  • Skill Level: Beginner
  • Serves: 1
  • Start to Finish: less than 45 minutes

Nutrition Facts

Amount per serving:
Total Calories: 248
  • 127mg Sodium
  • 44g Carbs
  • 7g Fiber
  • 3g Fat
  • 0g Saturated Fat
  • 14g Protein
  • 53mg Calcium
  • 2mg Iron


  • Cooking spray
  • 2 tablespoons garbanzo bean flour
  • 2 organic egg whites
  • 1/4 cup organic whole-grain cornmeal
  • 1/2 teaspoon salt-free Italian herb seasoning
  • 1/8 teaspoon garlic powder
  • 1 dash cayenne powder
  • 1 medium sweet yellow onion, sliced into rings



Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray. Place flour in one bowl, whisk egg whites in a second, and blend cornmeal and seasonings in a third. Dip each ring into flour, then egg whites, then cornmeal, and place on the baking sheet. Bake for 20 minutes until crispy.

Recipe provided by Cynthia Sass, R.D., author of S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches

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