The classic blooming onion is undeniably delicious, but it's also notoriously unhealthy. This recipe offers a lighter, healthier take on this crowd-pleasing appetizer, without sacrificing flavor or that satisfying crunch. We’ll be using a simple, healthier breading technique and pairing it with a vibrant, homemade guacamole for a truly guilt-free indulgence.
What Makes This Blooming Onion Healthier?
Traditional blooming onions are deep-fried, resulting in a high calorie and fat content. This recipe focuses on reducing the fat and calories through several key modifications:
- Baking instead of frying: Baking the onion allows for a crispy exterior without the excessive oil.
- Lighter breading: We’ll use a combination of panko breadcrumbs and whole wheat flour for added fiber and a lighter texture. Traditional recipes often utilize a heavily seasoned, thick batter.
- Guacamole as a Dip: Instead of a creamy, high-fat dip, we’re opting for a nutrient-rich guacamole. Avocado provides healthy fats, fiber, and potassium.
Ingredients:
For the Blooming Onion:
- 1 large white onion
- 1/2 cup whole wheat flour
- 1 cup panko bread crumbs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs, beaten
- Cooking spray
For the Guacamole:
- 2 ripe avocados
- 1/4 cup chopped red onion
- 1/4 cup chopped cilantro
- 1 jalapeño pepper, seeded and minced (optional)
- 1 tablespoon lime juice
- Salt and pepper to taste
Instructions:
Preparing the Blooming Onion:
- Prepare the onion: Carefully slice the onion from the top down, leaving about 1 inch of the bottom intact to hold it together. Make cuts about 3/4 of the way through, separating the layers.
- Breading the onion: In three separate shallow dishes, place the flour, beaten eggs, and the panko breadcrumb mixture (combined with garlic powder, onion powder, paprika, cayenne pepper, salt, and pepper).
- Coat the onion: Dredge the onion in the flour, then dip into the egg, and finally coat thoroughly with the panko mixture, ensuring all the layers are evenly covered.
- Bake the onion: Place the onion on a baking sheet lined with parchment paper. Lightly spray with cooking spray. Bake at 400°F (200°C) for 25-30 minutes, or until golden brown and crispy.
Preparing the Guacamole:
- Mash the avocados: Cut the avocados in half, remove the pits, and scoop the flesh into a bowl. Mash with a fork until desired consistency is reached.
- Combine ingredients: Add the red onion, cilantro, jalapeño (if using), lime juice, salt, and pepper. Gently mix until well combined.
Serving Suggestions:
Serve the baked blooming onion immediately with the homemade guacamole. For an even healthier option, consider serving it with a side of salsa or a light yogurt dip.
FAQs
Can I use other types of onions?
While white onions are traditional, you can experiment with red or yellow onions, but keep in mind that their flavor profiles will slightly alter the final taste.
How can I make it even crispier?
For extra crispiness, you can broil the onion for the last 2-3 minutes of baking time, keeping a close eye to prevent burning.
Can I make the guacamole ahead of time?
Yes, guacamole can be made ahead of time. However, to prevent browning, cover the surface with plastic wrap, pressing it directly onto the guacamole to minimize air exposure.
Are there any substitutions for the panko breadcrumbs?
You can substitute regular breadcrumbs for the panko, but the texture might be slightly less crispy.
This healthier blooming onion with guacamole recipe provides a delicious and satisfying appetizer that's perfect for gatherings or a fun weeknight meal. Enjoy!
