Onion rings in the oven with sauce

Ingredients:

Onion rings

• 2 sweet onions, cut into rings
• 1 cup plus 1 teaspoon whole wheat flour
• 3 egg whites, beaten
• 2 cups whole grain breadcrumbs
• 1/4 tsp cayenne pepper
• Canola oil spray

Dipping sauce

• 1.5 cups nonfat Greek yogurt
• 1 tbsp. l. olive oil
• 1 lime, juice and zest
• 1 chipotle pepper, finely chopped

Preparation:

1. Preheat oven to 220°C. Line up three shallow bowls on the work surface, followed by a foil-lined baking sheet with a cooling rack.
2. Onion ringsIn one bowl, place 1 cup of flour. In another, combine the egg whites with 1/4 cup of water and 1 teaspoon of flour. In the final bowl, combine the breadcrumbs and cayenne pepper. Season each bowl with salt and pepper.
3. Start by coating the onion rings in flour. Dip them in the egg mixture, then coat them in the breadcrumbs and place them on the grill. Repeat with the remaining onion rings.
4. Spray all breaded onion rings with canola oil spray and season with salt and black pepper. Bake for 15 minutes, until crispy.
5. Dipping sauceMeanwhile, whisk together the yogurt, olive oil, lime juice and zest, chipotle pepper, some salt and black pepper.
   
   Serve the onion rings with the dipping sauce.