Fried onion rings may be your favorite side dish, but they'll add pounds to your frame if you eat them regularly. Panko baked onion rings are a healthy alternative that will allow you to indulge your craving without feeling guilty afterward. By baking onion rings in the oven instead of frying them, you'll significantly lower the amount of saturated fat and calories in your meal. Onion rings are a great side dish -- serve them alongside burgers or sandwiches.
Cut two sweet Vidalia onions horizontally in 1/2-inch sections to create large, even discs. Separate the discs into rings with your fingers. Place the onion rings in a large casserole dish and pour skim milk over them until they are completely covered. Let the mixture sit for approximately 20 minutes, turning the onion rings halfway through the process to make sure they are evenly coated.
Cover the bottom of a bowl or casserole dish with whole-wheat flour. Dip the onions into the flour until they are completely covered. Add more flour if you run out.
Beat two egg whites in a bowl until they are frothy. Dip the flour-coated onions in the bowl until they are coated. Add more egg whites if you run out.
Cover the bottom of a bowl with panko breadcrumbs. Panko breadcrumbs are available at grocery stores and Asian food stores -- they are Japanese breadcrumbs that are lighter and crispier than traditional breadcrumbs. Dip the onion rings in the breadcrumbs until they are completely coated.
Put a sheet of tin foil on top of a large baking sheet, then place a baking rack on top of the sheet. Place the onion rings on the rack and spray them with nonstick cooking spray.
Cook the onion rings in a 425-degree Fahrenheit oven on the wire baking racks for about 20 minutes, or until the onion rings are brown and crispy.
Preheat the oven for approximately 15 to 20 minutes before cooking, depending on your oven's settings.
Do not leave children unattended near a hot oven.