Lord of the Onion Rings

Total Time:
45 min
Prep:
20 min
Cook:
25 min

Yield:
1 serving
Level:
Easy

Ingredients
  • 1 large onion
  • 1/2 cup high-fiber bran cereal twigs (recommended: Fiber One Original)
  • 1/4 teaspoon garlic powder, or more to taste
  • 1/8 teaspoon onion powder, or more to taste
  • 1/8 teaspoon salt, or more to taste
  • Black pepper, to taste
  • 1/2 cup fat-free liquid egg substitute*
  • Mustard, as dip, optional (recommended: Vivi's Original Sauce Classic Carnival Mustard)
  • *Cook's Note: You'll only need about 1/4 cup egg substitute to coat your rings, but using 1/2 cup makes it soooo much easier.
Directions
  • Preheat the oven to 375 degrees F.

  • Slice the ends off the onion and remove its outer layer. Cut onion into 1/2-inch-wide slices, and separate into rings. Set aside.

  • Using a blender or food processor, grind cereal to a breadcrumb-like consistency. Season the crumbs with spices and transfer to a plate or bowl.

  • Fill a small bowl with egg substitute. Prepare a baking sheet (or 2) by spraying with nonstick spray. Set aside.

  • One at a time, dunk each ring in egg substitute, give it a shake to remove any excess, and then coat it in the seasoned crumbs. Evenly place rings on the baking sheet(s).

  • Cook's Note: Use tongs or a fork to dip the rings into the egg substitute and cereal crumbs. It'll keep your fingers from getting eggy and crumb-covered. Don't pierce the rings with the fork; just balance them on it.

  • Bake in the oven until the outsides are crispy and insides are soft, 20 to 25 minutes, carefully flipping rings over about halfway through. Serve with mustard, if using. Enjoy!

  • PER SERVING (entire recipe): 155 calories, 1g fat, 515mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein


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