Onion rings

1		large Onion, Sliced into 1 cm thick ring
1/4  cup		egg whites
1/2  cup		Liberte 0% Greek or 2% Libertie Yogurt
4  tablespoons		Kraft BBQ Sauce or Ketchup
1  teaspoon		Smoked Paprika
1  teaspoon		Ground Black Pepper
1  teaspoon		Cayenne Pepper
1  dash		Salt
20  grams		4 Melba Toast or 1/3 Panko Bread Crumbs?
2/3  cup		General Mills Wheat Chex Cereal
1  teaspoon		Lactantia Light Butter

Tip: Click on the ingredient links to learn the nutritional information for all the Onion rings ingredients. The serving size for any ingredient in Onion rings may be adjusted using the nutrition facts serving size calculator. Use it to help cut calories, carbs and more from your recipes.

1/4 cup Panko bread crumbs is 50 calories.

Can save 2 tbs of ketchup for after.

Heat metal pan then spread butter on it.

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1
Preheat oven to 400 degrees F with rack in top 3rd of oven
2
Mix together all the spices and salt with the flour and put in a large bowl.
3
Cut the onion into 1 cm thick slices and then carefully separate all the rings.
4
Toss with the flour.
5
Mix all the wet ingredients to make a batter, and put the bread crumbs on a plate. Line a baking tray with parchment paper or a silicone baking mat.
6
Dip each floury ring carefully in the batter, then coat in bread crumbs and then place on the tray. Try not to disturb the flour or batter layers by handling them too much.
7
Bake 10 minutes each side, or till crispy.