Make this recipe a recipe that people in that category can eat. categories: ['low_calorie'], recipe: preheat your oven to 350 degrees. lightly grease a baking sheet with non-stick spray. cut onion cross-wise into quarter-inch thick slices and separate the rings. season milk, panko, and flour with the salt, sugar, cayenne and paprika. dip onion slices into the milk, make sure the whole slice is covered in milk --you can soak it in the milk overnight if you'd like. dip the onion slice into the flour and then back into the milk (this will help the panko stick). now dip the ring into the panko. place onto the baking sheet about 1/4 inch apart to make sure the rings don't steam each other (makes rings crispier). bake for about 20-25 minutes or until golden brown.

Target recipe: preheat oven to 350 degrees. spray a cookie sheet with lite olive oil or other veggie oil. mix bread crumbs, oregano and cayenne (mix these ingredients on a sheet of wax paper it will make the next step easier). dip onion rings into the milk and allow the excess to drip back into the bowl. dip into the crumb mixture. they won't be fully coated, don't worry they will still have a crunch (especially with panko crumbs). place onion rings in a single layer on the cookie sheet. bake onion rings until the crumbs are golden and the onions are soft (approx 30 minutes). sprinkle with salt and pepper and then serve.