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Onion Rings

Onion Rings


  • 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


  1. 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

Nutrition Information

Per serving: 248 kcal cal., 3 g fat (0 g sat. fat), 44 g carb., 7 g fiber, 14 g pro., 53 mg calcium, 2 mg iron. Percent Daily Values are based on a 2,000 calorie diet


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