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