Oven Baked Onion Rings & Chicken

Ideal Meals

Ideal Meals™ are deliciously quick and easy-to-prepare meals developed by Produce for Kids’ very own Chef Marshall O'Brien and reviewed by our Registered Dietitian, Estela Schnelle. Whether you've had a long day at the office or managing your household, we'll help you get dinner on the table with ease.

For a complete meal serve Oven Baked Onion Rings & Chicken with:

1 piece of chicken (4 oz., without skin)
1¼ cup salad
Baked potato
Orange slices

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Serves 4

Preparation Time: 35 minutes

Ingredients:

Onion ring ingredients:
Nonstick cooking spray
1 jumbo Vidalia® onion, sliced into ¼-inch-thick rings
2 egg whites, beaten until foamy
½ c. whole wheat flour
¼ c. cornmeal
1/8 tsp. salt
½ tsp. each black pepper and chili powder
Additional ingredients:
1 whole pre-cooked rotisserie chicken
1 bag packaged salad
4 Tbsp. low-fat salad dressing
4 baking potatoes, washed
4 oranges

Directions:

Preheat oven to 425° F. Spray large baking sheet with nonstick cooking spray.
Separate onion rings, place half of rings on a microwave-safe plate and sprinkle with 1 Tbsp. water; cover with wax paper and microwave on high power for 1 minute. Repeat with remaining onions. Place onion rings on paper towels and pat dry. Cool.

In large bowl, combine onion rings and egg whites. In a sealable plastic bag, combine flour, corn meal, salt, pepper and chili powder. A few at a time, remove onion rings from egg whites, place inside plastic bag and shake well. Shake off excess flour and place each ring on baking sheet. Bake for 10-15 min. or until crispy.

While onion rings are baking, cut a wedge out of each potato about 1/8-inch wide and 1-inch deep. Microwave on HIGH, uncovered, for 10 to 12 minutes. Carefully make a slit in the top of each potato and fluff with a fork. Top with salt, pepper and plain yogurt.

While potatoes are being microwaved, pour dressing over salad greens in a bowl and toss.

Nutrition Information:

Oven Baked Onion Rings & Chicken Calories 495 (49% carbohydrate, 33% protein, 20% fat); Fat ; Protein ; Carbohydrate ; Fiber 7g; Cholesterol 106mg; Sodium 785mg; Calcium 20% DV; Vitamin A 54% DV; Vitamin C 208% DV; Iron 19% DV