Lord of the Onion Rings
Faux-frying -- coating items in egg substitute and ground-up Fiber One cereal, and then baking them until crispy -- is a classic HG technique. Give it a try with these amazing onion rings! FYI: You'll only need about 1/4 cup egg substitute to coat your rings, but using 1/2 cup makes it soooo much easier.
1 large onion
1/2 cup Fiber One Original bran cereal
1/4 tsp. garlic powder, or more to taste
1/8 tsp. onion powder, or more to taste
1/8 tsp. salt, or more to taste
Black pepper, to taste
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
Preheat oven to 375 degrees.
Slice the ends off the onion and remove its outer layer. Cut onion into 1/2-inch-wide slices and separate into rings.
Using a blender or food processor, grind cereal to a breadcrumb-like consistency. Season crumbs with the spices and transfer to a plate or bowl.
Fill a small bowl with egg substitute. Prepare a baking sheet (or two) by spraying with nonstick spray.
One at a time (using tongs or a fork if you like), 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 outsides are crispy and insides are soft, 20 - 25 minutes, carefully flipping rings over about halfway through.
Makes 1 serving
PER SERVING (entire recipe): 155 calories, 1g fat, 515mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein
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