Ok, so I don't know about you, but sometimes I just want to "dip" something in marinara or ketchup and have a nice little comfort noshing session. My favorites? Fried zucchini, fried cauliflower and broccoli (it's good, I swear), and........ (drum roll, please) ONION RINGS!!!
But, here's the thing....NONE of these are
typically very heart healthy or figure friendly. So, here is a really simple recipe that you can apply to ANY of the veggies listed above--for a MUCH healthier, baked version---without sacrificing any of the crunchy comfort goodness.
Just in time for SUPER BOWL!!!
Here's what you will need:
Ingredients:
1 Veggie of your choice: an Onion (sliced in 1/2" slices and separated into rings), 2 zucchini (sliced into wedges or fry-like strips), or a head of broccoli or cauliflower (broken into bite-sized florets).
2-3 egg whites
2 Tbs. Milk
Cayenne pepper (to taste--cajon seasoning works nicely too, for a little KICK)
3 c. whole wheat panko bread crumbs
1/2 cup flour (you can use whole wheat, if you'd like)
Salt and pepper, to taste
Cooking Spray
Procedure:
- Preheat oven to 450 degrees F (230 degrees C).
- Whisk egg whites with milk in a bowl until thoroughly combined; season egg mixture with a pinch of cayenne pepper. Place panko crumbs into a separate bowl.
- Place veggies into a large resealable plastic bag. Add flour, salt, and black pepper; seal bag and shake until pieces are well coated with flour.
- Drop flour-coated veggies into egg white-milk mixture, a few at a time, and toss lightly with tongs until coated. Place veggies into panko crumbs and gently shake the bowl to toss the crumbs until the veggie are coated.
- Transfer coated veggies to a large baking sheet; spray rings lightly with cooking spray.
- Bake in the preheated oven until veggies are tender and crumbs are lightly golden brown, 12 to 15 minutes.
- Serve with your favorite dipping sauce! I like marinara sauce!
