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“Project Plate” Challenge #2: Onions! (Healthy Onion Rings)

Posted Sep 03 2012 6:51pm

Today’s challenge food came after my husband opened up our fridge and said, “It looks like there’s an onion in here that needs to get eaten before it goes bad.”

Aha! And we have our next ingredient.

When I was younger, I would eat anything—unless you put onions or peppers in it. If you ever asked me what kind of food I wouldn’t eat, my answer was always “everything but onions and peppers.” Onions made me cringe, and they ruined pizza and omelets. Once a cousin of mine who knew how much I hated onions gave me a piece of dehydrated onion and told me it was apple–she laughed hysterically after I ate it, but I wasn’t so amused.

The only thing remotely onion-y I ever would eat when I was younger were onion rings–except I didn’t eat them the way “normal” people do: I just pulled the onion out of the middle and ate the fried coating.

Today, I’m okay with onions but they have to be cooked until they’re nice and soft. When I decided what today’s challenge ingredient was, I knew immediately that my goal was to try a healthier onion ring recipe. The first recipe that popped in to my mind was a Hungry Girl recipe I’d known about for awhile. I always wanted to try it, but was just too lazy to actually follow through with it.

No more excuses.

The original recipe calls for Fiber One cereal, but you can use corn flakes or bread crumbs (panko or regular) if you’d like. I momentarily debated trying to find another kind of cereal to experiment with, but decided to go the traditional route because the only cereal I could find in our cupboards besides the Fiber One had frosting on it. I’m all for trying new things (hence this whole challenge ), but I’m not crazy!

Now, for the recipe!


1 onion

1/2 cup Fiber One cereal

1/4 teaspoon garlic powder

1/4 teaspoon cayenne powder

1/8 teaspoon onion powder

salt & black pepper to taste

Flour for dipping

2 eggs, beaten

Ketchup or mustard (for dipping)


Place the cereal and seasonings (garlic, cayenne, onion powder, salt/pepper) into a food processor and grind until it reaches a fine crumb consistency. Place the crumbs in a shallow bowl or pan for coating.

Cut your onion into rings or slices (whatever you prefer–I couldn’t make rings because the onion I had was already cut in half). Dip the onion pieces into the flour, then into the beaten eggs, making sure all of it is coated. Dredge the onion in the crumb coating until all of it is covered; try to do one segment at a time so you don’t end up with a clumpy mess! Place the onions onto a sprayed pan and bake at 375 degrees for about 25 minutes, or until the onions are soft (not crunchy, because that would be eww!!). ;)

Here are my onion rings before (I didn’t get all crazy obsessed about every little bit being completely covered)…

…and after!

The Verdict: The hubby gave his approval to this recipe; he had to have ketchup with these, but he loves ketchup like I love oatmeal (Mmmm–can’t wait for “oatmeal day” in this whole challenge!). I also thought they tasted great; they were quick and easy, and pretty healthy, too. Definitely a winner! I may even find some time to make them again even while I am working on the next 235 Project Plate food challenges this year.

My Questions for You: What are your favorite onion recipes? If you get a chance to try this one, what do you think?

Keep in touch, and Keep it real!


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