I love it when a recipe turns something sinful into something healthy. I like fried food, but the greasy fingers and the lethargic feeling I get from fried fares often leave me hoping for a lighter alternative.

This recipe is exactly that. Just because these onion rings got a healthy makeover, doesn’t mean their taste is compromised. They are extremely crispy on the outside and sweet and tender on the inside.

The key is to bake instead of fry these onion rings. They are cooked in the oven on a couple of baking sheets misted with some cooking spray. Yes, you read right. An onion ring recipe without a big pot of hot oil or  any grease spatters on your stove.

I find it easiest to make these onion rings in an assembly line. Lay out the flour, the eggs and the bread crumbs ahead of time. Dip the onions in each ingredient and set them on the baking sheets.

Keep an eye on these when they are in the oven. They tend to burn fast.

This is a perfect side to a sandwich or a burger. I had them with these chickpea sliders a while ago. Whatever you pair them with, I am sure you will enjoy their crunch without the oily fingers and greasy kitchen!

Baked Onion Rings

Adapted from Eating Well, January/February 2010

• Yellow onions, 2 medium or 1 large
• Whole-wheat flour, 3/4 cup
• Baking power, 2 teaspoons
• Eggs, 3 large
• Japanese panko breadcrumbs, 2 cups
• Seasoning blend such as Cajun, jerk or Old Bay, 1 tablespoon
• Olive oil or canola oil spray

Position racks in upper and lower thirds of oven.  Preheat oven to 450 degrees.  Coat two large rimmed baking sheets with cooking spray.

Cut off both ends of each onion and peel.  Slice into 1/2-inch-thick slices and separate into rings.  Reserve the smallest rings for another use.  Place rings in a medium bowl; cover with water.

Combine flour and baking powder in a shallow dish.  Lightly eggs in another shallow dish.  Combine breadcrumbs and seasoning in a third dish.

Working with one ring at a time, remove from the water, letting excess drip off.  Coat in flour, dip in egg then coat in the breadcrumb mixture, shaking off any excess.  Place on the prepared baking sheets.  Generously coat the onion rings with cooking spray.

Bake for 10 minutes.  Turn each onion ring and return to the oven, switching the positions of the baking sheets.  Continue baking until brown and very crispy, eight to 10 more minutes.

Serves 6, about 6 to 8 onion rings per person.