Recipe courtesy of Lisa Lillien
Show: Hungry Girl
Print
Total:
45 min
Prep:
20 min
Cook:
25 min
Yield:
1 serving
Level:
Easy

Nutrition Info

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

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