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.
- Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 285.33 Kcal (1195 kJ) | ||
| Calories from fat | 106.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.81g | 18% | |
|---|---|---|---|
| Cholesterol | 28.18mg | 9% | |
| Sodium | 949.43mg | 40% | |
| Potassium | 826.48mg | 18% | |
| Total Carbs | 53.79g | 18% | |
| Sugars | 6.04g | 24% | |
| Dietary Fiber | 19.57g | 78% | |
| Protein | 9.79g | 20% | |
| Vitamin C | 28.8mg | 48% | |
| Iron | 5.3mg | 29% | |
| Calcium | 282.3mg | 28% | |
| Amount Per 100 g | |||
| Calories | 72.72 Kcal (304 kJ) | ||
| Calories from fat | 27.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.01g | 18% | |
|---|---|---|---|
| Cholesterol | 7.18mg | 9% | |
| Sodium | 241.98mg | 40% | |
| Potassium | 210.64mg | 18% | |
| Total Carbs | 13.71g | 18% | |
| Sugars | 1.54g | 24% | |
| Dietary Fiber | 4.99g | 78% | |
| Protein | 2.49g | 20% | |
| Vitamin C | 7.3mg | 48% | |
| Iron | 1.3mg | 29% | |
| Calcium | 71.9mg | 28% | |
* 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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