Ingredients:
- 1/2 cup high-fiber bran cereal twigs (recommended: fiber 1 original)
- black pepper , to taste
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
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 121.23 Kcal (508 kJ) | ||
| Calories from fat | 0.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.01g | 0% | |
|---|---|---|---|
| Sodium | 547.81mg | 23% | |
| Potassium | 486.98mg | 10% | |
| Total Carbs | 16.71g | 6% | |
| Sugars | 8.44g | 34% | |
| Dietary Fiber | 3.12g | 12% | |
| Protein | 13.66g | 27% | |
| Vitamin C | 11.8mg | 20% | |
| Iron | 2.5mg | 14% | |
| Calcium | 124.1mg | 12% | |
| Amount Per 100 g | |||
| Calories | 44.59 Kcal (187 kJ) | ||
| Calories from fat | 0.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 201.5mg | 23% | |
| Potassium | 179.12mg | 10% | |
| Total Carbs | 6.15g | 6% | |
| Sugars | 3.1g | 34% | |
| Dietary Fiber | 1.15g | 12% | |
| Protein | 5.03g | 27% | |
| Vitamin C | 4.3mg | 20% | |
| Iron | 0.9mg | 14% | |
| Calcium | 45.6mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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