These recipe are by Tom Valenti, Executive Chef and co-owner of Ouest Restaurant on the Upper West Side of Manhattan, in New York City. Tom is a diabetic and many of his recipes are featured in Diabetic Living Magazine where I found this one.
I remember when I was young and my mom would bake onion rings in the oven. That’s what this recipe reminded me of. OK but not great.
I’m publishing the recipe anticipating that you’ll make some enhancements to it to take it to the next level because it definitely needs some work. Not a lot but some.
The only way that I could get into this recipe was by adding some extra salt and dipping them in chili sauce…then they did not taste half bad.
I understand Tom Valenti’s thought process here. You cook the onions ahead of time so they are soft. I think that was absolutely the right things to do. The problem was the coating. I may try using seasoned breadcrumbs next time or try to spice them up a bit. Anyway, the coating needs work. I’m not sure anything will actually taste as good as the deep fried but I’ll try.
Is your magic up to the challenge?
1 large Spanish Onion, cut into 1/8 inch -thick slices and separated into 24 rings
3/4 cup all-purpose flour
3 large egg whites, lightly beaten
1 1/2 cups dry unseasoned bread crumbs
1/2 teaspoon onion powder
1/8 tsp. coarse salt
Bring a pot of water to a boil over high heat. Add the onion rings and cook until tender, 3-4 minutes. Drain the onion rings well and set them aside to cool.
Meanwhile, preheat the broiler and position a rack about 8 inches beneath the heating element.
Spread the flour out on a plate. Place the egg whites into a wide shallow bowl. Put the bread crumbs, onion powder, and salt in another wide, shallow bowl and stir them together. One by one, dredge the onion rings in the flour, shaking off any excess, then dip the rings in the egg white, followed by the bread crumb mixture. As they are breaded, arrange the onion rings on a baking sheet.
Put the baking sheet under the broiler and broil the onion rings until nicely golden, turning them once, 2-3 minutes per side.
Transfer the broiled onion rings to a bowl or plate or serve them alongside a main course.
(per serving)185 Cal, 2g Fat, 34g carb, 2g dietary fiber, 3g sugar, 8g protein,279mg sodium, 2 starch exchanges, .05 veg. exchanges)
My store was out of fresh snapper fillets and suggested that I used Sea Bass Cheeks. Field and Stream says: “Anyone who loves fish should try eating the cheeks. Very tender, and very flavorful.”Watch these carefully as you can easily overcook them.
4 5 Ounce fresh snapper fillets or sea bass cheeks, each cut diagonally into thirds
1 TBSP Olive Oil
½ Cup Dry White Wine
½ Cup reduced sodium chicken broth
2 TBSP Butter
4 Green Onions – white parts only – thinly sliced diagonally
2 TBSP Snipped Fresh Chives
2 TBSP Lemon Juice
2 TBSP Capers, Drained
Rinse fish under cold water. Pat dry.
In a large skillet, heat oil over medium- high heat. Place fish in skillet, skin side down. Cook 4-6 minutes per ½ inch of thickness. Place fish on a platter, skin side up.
Return skillet to heat. Add wine and cook 2 – 2 ½ minutes scrapping up any brown bits on the bottom of the skillet. Add broth and bring to a boil. Reduce to simmer. Simmer 4 minutes or until liquid is reduced by half. Add half the butter, stirring until it melts. Stir in green onions and chives.
Remove skillet from heat. Add lemon juice, capers and black pepper. Add the other tablespoon of butter and whisk. Pour over fish.
For even crisper fish: Dip fish pieces in ¼ cup flour to coat and increase oil by 2-3 teaspoons.
(per serving)228 Cal, 8g Fat,313mg sodium, 2 starch exchanges, 2 g. carb.,30 g. protein)