Oven-Fried Delicata Rings

by Heather on January 24, 2012

I’m a big fan of fried food and I feel like I need to confess that, although the previous statement is true, I haven’t been to a state fair in probably 15+ years.


Why does that matter?  Because, sweet friend, state fairs are the mecca of fried food and yet nary a massive greasy mustard-covered corndog has crossed my lips in over a decade.  And now I feel old.  Let’s just forget that “over a decade” part, mmmmk?


Seriously though, fried food is phenomenal but it’s not part of every day life for us.  Veggies are.  And my new convection oven that my parents got us for our anniversary (thanks Mom & Dad!)?  Yeah, obsession central.  It makes everything taste better!

Oven-frying is pretty simple and can be done with any normal oven.  All you need is a baking sheet and an oven-safe rack that fits into the baking sheet to get air around the food.  It’s half the battle to making something that will taste unabashedly like fried spicy onion rings minus the onion and minus the frying.  And for the kiddos?  Yeah, they won’t know the difference.




Inspired by Jessica’s Acorn Squash Rounds

  • 1 delicata squash, washed (you don’t even have to peel because the skin is so tender!)
  • 1 egg
  • 1/2 cup whole wheat pastry flour
  • 1 tsp garlic powder
  • 1/4 tsp cayenne pepper
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Preheat your oven to 400.  Line a baking sheet with foil and place an oven-safe rack in the baking sheet.  Set aside.  In a bowl whisk the egg into submission for about 30 seconds, set aside.  Cut the delicata squash into 1/4-inch slices and remove the seeds (you can use a paring knife or a biscuit cutter to cleanly remove it all).  Toss the squash rings with the egg and let sit for a few minutes.  Meanwhile, whisk together the flour, garlic powder, salt, and peppers.  Heavily spray the rack with nonstick spray, or brush with olive oil.  Going just a few at a time, shake the excess egg off of a couple of rings and toss in the flour mixture until evenly coated.  Place on the rack.  Repeat until they are all done and spray with nonstick spray.  Bake for 15-20 minutes at 400, then carefully flip them over and bake for another 15-20 minutes until completely crisp and golden brown.  Sprinkle with a little extra salt immediately after removing from the oven.  Serve with ketchup, bbq sauce, or just down them plain – I won’t judge!

I mean really, who needs a fair corndog when you have a convection oven anyway?!

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