Make this recipe a recipe that people in that category can eat. categories: ['low_calorie'], recipe: preheat oven to 400'. line a baking sheet with foil and spray with pam cooking spray. in a medium bowl add egg whites. in a plasic baggie or on wax paper, add flour,salt and cayenne pepper. place bread crumbs in a separate dish or on wax paper. separate onion slices in rings, dip in flour mixture and toss to coat than into egg mixture and into bread crumbs and place on baking sheet. bake 10 minutes or until lightly browned. turn rings over and bake 5-10 minutes longer or until lightly brown. serve hot.

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.