Feb 112014
 

Dr. Oz and Todd Wilbur Share Healthy Comfort Food Recipes – Blooming Onion

healthy blooming onion recipe, bloomin onion recipe by todd wilbur

Healthy Blooming Onion Recipe Shared By Todd Wilbur on Dr. Oz

Many people don’t succeed on their diets because they think that they have to banish their favorite comfort foods from their diets.  The good news is that you don’t have to give up your favorites if you swap in a few healthy ingredients and remove some of the bad.  Dr. Oz did a fan survey on his website and the “Bloomin Onion” recipe below was the winner!

Is A Healthy Blooming Onion Recipe Even Responsible?

When you consider that the “Outback Steakhouse Bloomin Onion” has an eye popping 1,948 calories and 160 grams of fat, a healthy version doesn’t even seem possible.  Fortunately Todd Wilbur proved that you can!  Here is his healthy blooming onion recipe that only as 16 grams of fat and 260 calories!

Ingredients :

  • 1 yellow onion (large)
  • 10 ounces of whole wheat flour
  • 2 cups of low fat %1 milk
  • 2 cups of whole wheat panko break crumbs
  • 4 eggs
  • 4 tsp salt
  • 2 tbsp paprika
  • 1 1/2 tsp cayenne pepper
  • 1 1/4 tsp ground black pepper
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp white pepper
  • 1/2 tsp ground cumin
  • 1/2 tsp white pepper
  • 1/2 tsp ground savory
  • olive oil cooking spray
  • 1 six ounce tomato paste can )(for coring the onion)

Blooming onion dipping sauce ingedients :

    • 1/4 cup light mayo
    • 1/2 cup of low fat milk
    • 1/4 cup of light sour cream
    • 1 tbsp creamy horseradish
    • 1 tsp paprika
    • 1/2 tsp hot sauce
    • 1/8 tsp salt
    • 1/8 tsp onion powder
    • 1/8 tsp garlic powder
    • 1/8 tsp dried oregano
    • pinch of cumin
    • pinch of cayenne
    • Pinch of white pepper
    • Pinch of ground pepper (black)
    • Pinch of savory

Preparation directions

  1. Using a small bowl mix together the sauce ingredients.  Cover the mixture and place in the fridge overnight.
  2. Slice 1/4 off of the large yellow onion at the stem end.  Remove the outer skin layer of the onion. Now place the onion on a cutting board with the 1/4 slice from the stem end that you removed with the cut side down.
  3. Place your thumb at the top root of the onion. slice down from where your thumb is at the top. Spin the onion around and do the same thing on the opposite end. Do this again  until you have 4 petals, and then 8. Now do the same procedure but make 2 slices between each of the 8 petals giving you a total of 24. Turn the oven over to see your onion “bloom”
  4. Open the can of tomato paste and empty.  This will be your coring tool for the onion.
  5. Mix the breading ingredients noted above using a large bowl.  Add the panko bread crumbs separately.
  6. Using a medium size bowl mix the milk and the eggs and beat.
  7. Dunk the onion and coat it completely in the breading mixture. Be sure that you get the breading down in between each petal of the bloom.
  8. Lower the onion in the milk and egg beaten mixture.
  9. Remove the onion and allow the excess milk and egg mixture to drip off. Add the onion back into the breading mixture and recoat.
  10. Dip the onion back into the milk and egg mixture and add to the bowl of panko and coat with breadcrumbs.
  11. Preheat the oven to 375 degrees.
  12. Spray a baking sheet with olive oil cooking spray and place the bloomin onion on to the sheet.  Bake 45 minutes until it is crispy and browned.
  13. Remove the onion from the oven.  Core the onion with the tomato paste can.
  14. Pour the blooming onion dipping sauce into a small container.
  15. Enjoy

This healthier blooming onion recipe only has 16 grams of fat and 260 calories!Are you a fan of Dr. Oz but unable to view his show as often as you would like?  Consider Liking “Fans of Dr. Oz” on Facebook to view daily show recaps and summaries.

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