3 rings faux fry Recipes

vidalia onions , cut into 1/2-inch-thick-slices, skim milk, whole-wheat flour, whole-wheat panko breadcrumbs , such as ian s all-natural, egg whites, salt and freshly ground black pepper, magnificent mayonnaise or store- bought reduced- fat mayonnaise such as hellmann s low- fat mayonnaise dressing, liquid smoke , such as stubb s, tabasco sauce

squid rings, raw (not breaded ), fiber 1 cereal (original), panko breadcrumbs (like the kind by progresso), liquid egg substitute (like egg beaters original), garlic powder, onion powder, salt, black pepper , to taste, reduced-fat parmesan cheese, grated, lemon wedge, low-fat marinara sauce