Thursday, January 01, 2004
Appetizers-Side Dish
6 servings
Butter-flavored cooking spray
1 C. fine dry bread crumbs
¼ C. self-rising flour
¼ C. self-rising cornmeal
1 T. sugar
1 tsp. Cajun seasoning
¾ tsp. seasoned salt
¼ tsp. ground black pepper
¼ C. egg substitute
¼ C. low-fat buttermilk
1 large onion (24 oz.), peeled and sliced into 1-inch rings

Preheat oven to 400 degrees F. Spray 2 large cookie sheets with butter-flavored cooking spray. In medium mixing bowl, combine breadcrumbs, flour, cornmeal, sugar, Cajun seasoning, salt and pepper. Place 2-3 tablespoons mixture into a zip-top bag. In a small bowl, combine egg substitute and buttermilk. Separate onion rings. Dip rings, 2-3 at a time into egg mixture. Place in bag of crumbs, seal and shake. Place coated rings on cookie sheet. Repeat with remaining rings, working with only 2-3 rings at a time. When crumbs become too moist, discard and start with a new bag. Spray coated rings lightly with butter-flavored spray. Bake 20 minutes or until light golden brown.
Nutrition Facts:
116 calories, 23g carbohydrate, 4g protein, 0.9g fat, 0.1g saturated fat, 0mg cholesterol, 2.5g dietary fiber, 325mg. Sodium
Original recipe by Janet Potts, RD, LD