Lord of the Onion Rings

TOTAL TIME: 45 min
Prep: 20 min
Inactive Prep: --
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.
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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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4

Newest Ratings and Reviews

Read all 12 reviews

  • on November 16, 2011

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    These are great! It was one of the first Hungry Girl recipes I tried and it's allowed me to take my "kryptonite" of a food item and turn it into my friend.

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  • on September 14, 2011

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    didn't have problem with coating them, did them one at a time and used cold egg sub. used alot of extra seasoning to try and mask sweetness (didn't work as well as i had hoped but on diet days this is above adequate. next time i will keep two rings together when breading to try and balance the crunch vs. soft texture and flavor of the onions better. 3 stars since husband would prefer not to eat them

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  • on September 04, 2011

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    I made these with the fiber one cereal. It was a little sweet to me so I also added 1/4 cup of rice krispies and 1/4 tsp old bay seasoning. These rings were a big hit in my house! I will definitely be making these again and agian!!!! Thank you hg

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