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Lord of the Onion Rings


By hungrygirl_lisa on Apr 10, 2012 10:00 AM in Recipes


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.    

IngredientsHungry Girl Logo

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)

Directions

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

Enjoy!

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


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Comments


These sound yum! and the calories! woohoo! Can't wait to give them a go!



I have actually made these...but used eggs and panko.  They are fantastic!!!  Everyone in the family enjoyed them.  Laughing



Thanks for a great recipe!  I sprayed my rings with a little Olive Oil PAM before baking to help to enhance the crispiness.



Be aware......these are LOADED with carbohydrates.  Not a good choice for diabetics or anyone wanting to keep their blood sugar down.  Onions are sweet enough, but when you coat thses in Bran, it adds a LOT of carbohydrate.  Yes, they are lower in fat, but much higher in sugar than fried onion rings.



onions coated in fart cereal, yum phbbbrrrrttt, oops, pardon me.. Laughing



I eating Paleo so I am going to try these w/Almond flower!



Do you have to use fake eggs? Can you use real eggs?



I'm sure you can use real eggs, some people just avoid them because of the calorie/cholesterol content. Personally I love real eggs I just don't go overboard with them :D



I just don't believe in using fake foods when the real ones are just that: REAL. lol. All natural is the way to go in my book!



I am going to try this using a different cereal. I can't eat Fiber One because I am gluten intolerant. I wonder what I should use instead that will have a similar taste and calorie content.



I tried it and it doesn't work. First, 1/2 cup of cereal is NOT ENOUGH to cover the rings. Second problem is that cereal "breading" doesn't adhere to the rings coated in egg substitute. Third, it tastes really bad.



Agree that real food is best, especially real eggs, real beer vice instant, "lite" beers, real brewed iced tea vice aspertame'd sodas, real ice cream, etc. I'll probably have real onion rings, from a place that makes great ones, once in a blue moon and savor the event. Grandma continues to be proven right -- everything in moderation.



Original Post by: jcolang

Be aware......these are LOADED with carbohydrates.  Not a good choice for diabetics or anyone wanting to keep their blood sugar down.  Onions are sweet enough, but when you coat thses in Bran, it adds a LOT of carbohydrate.  Yes, they are lower in fat, but much higher in sugar than fried onion rings.


Actually, if you are a carb counter, you subtract the fiber content, which leaves 10 grams which isn't bad and certainly fine for diabetics. I am a diabetic and control my blood sugar with food and exercise. 



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