Recipe courtesy of Lisa Lillien
Show: Hungry Girl
Total:
45 min
Active:
20 min
Yield:
1 serving
Level:
Easy

Nutrition Info

Total:
45 min
Active:
20 min
Yield:
1 serving
Level:
Easy

Nutrition Info

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 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)

Directions

Watch how to make this recipe.

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).

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!

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. 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.

Categories:

IDEAS YOU'LL LOVE

Vidalia Onion and Granny Smith Apple Chutney

Recipe courtesy of Tanya Holland

Oven Baked Onion Rings

Recipe courtesy of Ellie Krieger

Cooking Tips

How to Poach Eggs Perfectly

Watch videos from Cooking Channel shows and chefs. Learn to prepare feature recipes and relive your favorite moments

On TV

Compete to Eat

7:30am | 6:30c

Compete to Eat

8:30am | 7:30c

Emeril's Florida

9:30am | 8:30c

Unwrapped

10am | 9c

Unwrapped

10:30am | 9:30c

Unwrapped

11am | 10c

Unwrapped

11:30am | 10:30c

Unwrapped 2.0

12pm | 11c

Unwrapped 2.0

12:30pm | 11:30c

Unwrapped 2.0

1pm | 12c

Unwrapped 2.0

1:30pm | 12:30c

Unique Eats

2pm | 1c

Unique Eats

2:30pm | 1:30c

Unique Eats

3pm | 2c

Unique Eats

3:30pm | 2:30c

Unique Sweets

4:30pm | 3:30c

Unique Sweets

5:30pm | 4:30c

Unique Sweets

6:30pm | 5:30c

Carnival Eats

7:30pm | 6:30c
On Tonight
On Tonight

Carnival Eats

8pm | 7c

Carnival Eats

8:30pm | 7:30c

Carnival Eats

9:30pm | 8:30c

Cheap Eats

10pm | 9c

Cheap Eats

10:30pm | 9:30c

Good Eats

11pm | 10c

Good Eats

11:30pm | 10:30c

Carnival Eats

12am | 11c

Carnival Eats

12:30am | 11:30c

Carnival Eats

1am | 12c

Carnival Eats

1:30am | 12:30c

Cheap Eats

2am | 1c

Cheap Eats

2:30am | 1:30c

Good Eats

3am | 2c

Good Eats

3:30am | 2:30c

So Much Pretty Food Here