Slow Cooker Skinny Chicken and Tomato Soup
December 21, 2017
Low Carb Air Fryer Chicken Tenders
Low Carb Air Fryer Chicken Tenders
February 18, 2018
Slow Cooker Skinny Chicken and Tomato Soup
December 21, 2017
Low Carb Air Fryer Chicken Tenders
Low Carb Air Fryer Chicken Tenders
February 18, 2018

 

Hi friends!

By now, you know I am not going to sugar coat my love for french fried goodness. Yes, I love fried ANYTHING (except Twinkie’s – that is just plain weird) but what I don’t love is the aftermath of fried food: calories, fat, and carbs.

For Christmas, Santa answered the call for a fun, new kitchen appliance had a lovely Phillips Airfryer wrapped under my Christmas tree. After a little play and testing recipes, it is safe to say I LOVE this kitchen gadget, but my challenge was still lowering the carbs in recipes.

While researching products with my team at Drug Emporium (yes, I am the team nutritionist for this store) we received a package of Wio Smart Flour. This flour has a cult following due to it’s low net carb content, making it popular with diabetes and the Keto world.

I decided to give it a test with my onion rings, and ladies and gents, we have a winner!

Don’t have a Drug Emporium or access to Wio Smart Flour? No worries, use the same amount of crushed Fiber One cereal in its place.

Low Carb Air Fryer Onion Rings

2 tbsp. Panko breadcrumbs
*1/3 cup Wio Smart Flour (see below for replacement)
1/3 cup 2% Parmesan cheese, grated
1 egg, beaten
1/4 tsp. Tabasco (optional)
1 onion, sliced very thin, separated into rings
Non-stick cooking spray

Combine Panko, Wio Smart Flour (or substitute listed below), and Parmesan cheese in a bowl.
Add Tabasco to beaten egg.
Dip onion ring into egg and then flour mixture.
Place rings in air fryer basket.
Spray rings with non-stick cooking spray. Flip and spray with non stick cooking spray.
Air Fry at 390 degrees for 5 minutes. Open basket. Flip. Air fry for additional 5-10 minutes or until the crispiness you prefer.

*If you have no access to Wio Smart Flour, you can use 1/3 cup crushed Fiber One or 1/3 cup of Carbquik.

Serving Size: 2

Nutrition Facts:
Calories: 110, Fat grams: 5 g, Total carbohydrates: 9 g, Dietary fiber: 2 g, Net carbs: 7 g, Sugar: 3 g, Protein: 6 g.