Baked Onion Rings

1/4 cup all-purpose flour

1/4 tsp. garlic powder

1/4 tsp. dry mustard

1/4 tsp. table salt

2 large onions, Spanish, sliced into 1/4-inch-thick rounds

1/2 cup buttermilk

1 cup seasoned bread crumbs

cooking spray, olive oil flavored, or enough to coat onions

Preheat oven to 400 degrees. (The oven must be hot for best results.)

Coat a large baking sheet with olive oil cooking spray.

In a large bowl, combine flour, garlic powder, mustard powder and salt. Add onions and toss to coat.

Pour buttermilk into a large bowl, add onions and toss to coat Place bread crumbs in a separate large bowl, add onions and toss to coat.

Transfer onions to prepared baking sheet and spray with olive oil cooking spray.

Bake until golden brown, 35 minutes. Serve hot.

Yields about one-half an onion per serving.

Makes four servings.

Pan Fried Crab Cakes

1 lb. lump crabmeat (fresh or canned)

1/2 cup minced green scallions

1 Tbl. fresh chopped parsley

1-1/2 tsp. Old Bay seasoning

2 Tbl. dry bread crumbs (may need a bit more if crab is watery -- needs to hold together)

1/4 cup mayonnaise

Ground black pepper

1 egg

1/4 cup flour

4 Tbl. olive or canola oil

Gently mix crabmeat, scallions, herb, Old Bay, bread crumbs and mayonnaise in medium bowl, being careful not to break up crab lumps. Carefully fold in egg with rubber spatula until mixture holds together.

Divide crab mixture into four portions and shape each into round cake. Arrange on baking sheet lined with waxed paper; cover with plastic wrap and chill at least 30 minutes (not more than 24 hours).

Place flour on a plate or in a pie tin. Lightly dredge crab cakes. Heat oil in large, skillet over medium heat until hot. Lay chilled crab cakes in skillet; pan-fry until outsides are crisp and browned, at least four to five minutes per side. Make sure to cook long enough so that the insides are cooked. Best when browned crispy well on both sides. Garnish with Lemon slices, cocktail or tarter sauce.

Oven-Fried Buttermilk

Chicken Drumsticks

8 chicken drumsticks

2 Tbl. spicy red seasoning

1 bay leaf

1 tsp. hot sauce

1 quart buttermilk

1 cup all-purpose flour

1/4 tsp. salt

1 tsp. freshly ground black pepper

2 Tbl. butter

In a lidded plastic container large enough to hold the drumsticks, combine the seasoning, bay leaf, hot sauce and butter. Stir well. Add chicken, turning to coat, cover with lid and refrigerate for several hours or overnight.

When ready to cook chicken, preheat oven to 400 degrees. Remove chicken from refrigerator. Drain chicken in colander (do not rinse); pat dry with paper towels. Place flour, salt and pepper in plastic, sealable one-gallon size bag. Add chicken drumsticks in batches and shake bag thoroughly to coat.

Put butter in roasting pan and place in hot oven. When butter is melted and pan is hot, add chicken, skin side down, to pan. Place chicken in oven and cook for 20 minutes. Lower oven temperature to 350 degrees, turn drumsticks and cook another 20 minutes until cooked through. Remove cooked drumsticks to a paper towel-lined plate to drain.

Serves four.

Chicken Wraps with

Corn, Red Pepper

and Arugula Aioli

2 chicken breast halves, bone-in, about 1 lb.

1 small onion, halved

1 bay leaf

1 cup frozen corn, thawed

1 red bell pepper, finely diced

4 cups arugula

1 cup Italian parsley

2 Tbl. basil leaves

1-1/2 tsp. anchovy paste

3 small scallions, white and light green parts, chopped

1 clove garlic, peeled

1/2 cup low-fat mayonnaise

1/2 cup low-fat plain yogurt

1 tsp. cider vinegar

1 lemon, juice and zest

1/2 tsp. salt

1/2 tsp. black pepper

4 whole-wheat tortillas

2 cups romaine lettuce, chopped

In a large saucepan, place chicken breast halves, onion and bay leaf. Just barely cover chicken with water, place on stove and bring to a boil over high heat. Reduce heat and simmer partially covered for 20 minutes. Remove pan from heat, cover completely and let chicken cool in broth.

When chicken is cool, remove it from pan, discard skin and pull meat from bones. Shred meat and place in large bowl with corn and red pepper.

While chicken is cooking, combine arugula, parsley, anchovy paste, scallions and garlic in bowl of a food processor. Pulse to chop well. Add mayonnaise, yogurt, vinegar, lemon zest, lemon juice, salt and pepper. Process mixture until smooth.

Pour aioli into bowl with chicken; toss well with fork to coat.

Assemble wraps by spreading a quarter of the chicken mixture over each tortilla, leaving a small border. Sprinkle one-quarter cup romaine lettuce leaves over each tortilla. Roll up tortillas and cut each sandwich in half, diagonally, to serve.

Serves four.