This may be a simple recipe for everyone, but I bet you have never had onion rings like these! Not only are these ultimately crispy, but I couldn’t think of a better way to make these tasty treats better for you. These are no-fail without the deep-frying guilt usually associated when enjoying something so delicious. I have found that butter-flavored cooking spray works equally as well without adding too many more calories. And of course this is a great coating for chicken to be baked (remember to remove the skin of the chicken before coating).

Nonstick cooking spray

1 large onion, cut into 1/4-inch slices

1/2 cup fat free milk

5 egg whites, beaten well

2 cups very fine cornflake crumbs

1/2 cup flour

1/2 cup yellow cornmeal

1/2 teaspoon salt

1/2 teaspoon garlic powder, optional

1/4 teaspoon black pepper Separate onion slices into rings; set aside. In a large bowl, whisk together milk and egg whites well. In a separate large bow, combine cornflake crumbs, flour, cornmeal, salt, garlic powder and pepper. Dip the onion rings into the milk mixture, a few at a time, then into the flour mixture, coating very well. Dip back into the milk mixture again, and lastly back into the flour mixture, shaking off excess.

Place on a baking sheet, single layer, and continue with remainder of onion rings. Place them in the refrigerator while preheating oven to 450-degrees F. Spray the tops evenly with nonstick cooking spray, turn

over and spray the other side. Bake 14-16 minutes, or until golden brown.

Chef Jim Baley -- The Yankee Chef -- is a noted food columnist, cookbook author and the foremost New England Food Historian. He is a third generation chef and historian and lives in Maine with his wife and four children. He welcomes feedback at theyankeechef@aol.com.