Healthy Sandwiches Vegetarian

30 Semi-Healthy Days – Day 5: Roasted Sweet Potato Wraps & Baked Onion Rings

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I could eat sweet potatoes just about every day of the week and not get tired of them. It’s one of those foods that I never really cared for as a kid but that has turned into one of my favourites. I get cravings for sweet potatoes so this wrap was the perfect meal for me. The roasted vegetables topped with my version of a parsley salsa verde made for a tangy and delicious wrap. I will most definitely be making more of these to take for lunches next week. 

In contract to my love of sweet potatoes, I really don’t care for onion rings. I didn’t like them when I was a kid because I just didn’t like onions, and I don’t like them now for unknown reasons. I have just never really warmed to them even though I love onions now, and I will choose fries over onion rings 100% of the time. I was trying to think of a side that I could make to go with these wraps though that would be sort of healthy and that would not require me going to the store. I am starting to run low on things in the fridge since it is Thursday, and I usually grocery shop on Sundays. I knew that I had a big ol’ bag of onions in the fridge though so I thought that I would give baked onion rings a go. As it turns out, I just don’t like fried onion rings so mystery kind of solved! I think it’s the breading or the grease or something, but these baked onion rings are AMAZING! I would eat an entire batch of these in one sitting if I didn’t have a husband who ate the other half. 

The onion rings are not really all that healthy, but they are baked, I used egg whites only and onions are vegetables so I’m going to put them in the semi-healthy category. They turned out super crunchy and tasty, and they were the perfect complement to the soft sweet potato wraps. 

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Roasted Sweet Potato Wraps
1 sweet potato, cut into cubes
1 cup cherry tomatoes
1 onion, cut into large pieces
3 Tablespoons flaxseed or olive oil
1 teaspoon red pepper flakes
1 teaspoon salt
1/2 teaspoon pepper
2 teaspoons Italian seasoning
1 cup parsley leaves
3 Tablespoons capers
1 small shallot, roughly chopped or sliced
Juice of 1 lemon
1 Tablespoon white wine vinegar
1 clove garlic, minced
Fresh ground pepper, to taste
Grated Parmesan
Spinach wraps (this recipe makes enough for 2 wraps)

Preheat oven to 425 degrees F.

Combine the sweet potato, cherry tomatoes, onion, oil, red pepper, salt, pepper and Italian seasoning in a large bowl and toss until all veggies are coated.

Spread in an even layer on a baking sheet lined with foil or parchment paper.

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Roast in the oven at 425 degrees F. for 30 minutes.

Meanwhile, combine the parsley, capers, shallot, lemon juice, vinegar, garlic and pepper in a food processor until minced or the sauce is the consistency that you would like.

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Pile the roasted veggies onto a spinach wrap (or any type of wrap), top with the parsley sauce and some grated Parmesan cheese. Roll up and serve with baked onion rings.

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Baked Onion Rings
1 onion (makes enough for 2 people)
1/3 cup flour
2 teaspoons chili powder
1/2 teaspoon red pepper flakes
1 teaspoon garlic salt
1/2 teaspoon fresh ground pepper
1/2 cup Panko bread crumbs
2 egg whites

Preheat oven to 425 degrees F and line a baking sheet with parchment paper.

Slice the onions as thick as you would like and place in a bowl filled with cold water.

Combine the flour, chili powder, red pepper, garlic salt and pepper in a small bowl and set aside.

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Put the Panko in a separate, shallow bowl and set aside.

Beat the egg whites in a small bowl with a whisk.

Dip each onion into the flour mixture until coated. 

Then dip the onion into the egg whites until coated.

Finally, dip the onion into the Panko bread crumbs until coated and place on baking sheet.

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Bake at 425 for 10 minutes. Use tongs to flip the onion rings and bake for another 10 minutes.

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30 Semi-Healthy Days - Day 5: Roasted Sweet Potato Wraps & Baked Onion Rings
 
Ingredients
  • Roasted Sweet Potato Wraps
  • 1 sweet potato, cut into cubes
  • 1 cup cherry tomatoes
  • 1 onion, cut into large pieces
  • 3 Tablespoons flaxseed or olive oil
  • 1 teaspoon red pepper flakes
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 2 teaspoons Italian seasoning
  • 1 cup parsley leaves
  • 3 Tablespoons capers
  • 1 small shallot, roughly chopped or sliced
  • Juice of 1 lemon
  • 1 Tablespoon white wine vinegar
  • 1 clove garlic, minced
  • Fresh ground pepper, to taste
  • Grated Parmesan
  • Spinach wraps (this recipe makes enough for 2 wraps)
  • Baked Onion Rings:
  • 1 onion (makes enough for 2 people)
  • ⅓ cup flour
  • 2 teaspoons chili powder
  • ½ teaspoon red pepper flakes
  • 1 teaspoon garlic salt
  • ½ teaspoon fresh ground pepper
  • ½ cup Panko bread crumbs
  • 2 egg whites
Instructions
  1. Roasted Sweet Potato Wraps
  2. Preheat oven to 425 degrees F.
  3. Combine the sweet potato, cherry tomatoes, onion, oil, red pepper, salt, pepper and Italian seasoning in a large bowl and toss until all veggies are coated.
  4. Spread in an even layer on a baking sheet lined with foil or parchment paper.
  5. Roast in the oven at 425 degrees F. for 30 minutes.
  6. Meanwhile, combine the parsley, capers, shallot, lemon juice, vinegar, garlic and pepper in a food processor until minced or the sauce is the consistency that you would like.
  7. Pile the roasted veggies onto a spinach wrap (or any type of wrap), top with the parsley sauce and some grated Parmesan cheese. Roll up and serve with baked onion rings.
  8. Baked Onion Rings:
  9. Preheat oven to 425 degrees F and line a baking sheet with parchment paper.
  10. Slice the onions as thick as you would like and place in a bowl filled with cold water.
  11. Combine the flour, chili powder, red pepper, garlic salt and pepper in a small bowl and set aside.
  12. Put the Panko in a separate, shallow bowl and set aside.
  13. Beat the egg whites in a small bowl with a whisk.
  14. Dip each onion into the flour mixture until coated.
  15. Then dip the onion into the egg whites until coated.
  16. Finally, dip the onion into the Panko bread crumbs until coated and place on baking sheet.
  17. Bake at 425 for 10 minutes. Use tongs to flip the onion rings and bake for another 10 minutes.

 

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