What you need:

Nonstick vegetable cooking spray (Pam) 1 large onion
1 1/4 cups Italian-style bread crumbs (Progresso)
1/2 teaspoon minced fresh garlic (McCormick)
1 cup low-fat milk
1 cup all-purpose flour (Pillsbury)
3 large egg whites, beaten slightly

Prep time: 8 minutes Cooking time: 30 minutes

Preparation: Preheat oven to 400 degrees. Spray two large cookie sheets with nonstick spray. Cut onion into 1/2-inch-thick slices. Separate slices into rings. In a small bowl, combine breadcrumbs and garlic. Set aside. Place milk, flour and egg whites into three separate small bowls. Dip each onion ring into milk, flour, egg white and breadcrumbs (in that order). Place on prepared cookie sheets and bake for 20 minutes. Turn onion rings over and bake until golden brown, about 10 minutes longer.