Onion Rings Faux Without the FRY!! Recipe

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Ingredients:

Serving

1 large onion
1/2 cup fiber 1 cereal
1/4 tsp garlic powder (to taste)
1/8 tsp onion powder (to taste)
1/8 tsp salt (to taste)
black pepper , to taste
1/2 cup fat free egg substitute
vivi's original sauce classic carnival mustard (optional)

Directions:

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. Set aside.
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. Set aside.
Fill a small bowl with egg substitute. Prepare a baking sheet (or two) by spraying with nonstick spray. Set aside.
Pop-Up Tip! For the following step, use tongs or a fork to dip the rings into the egg substitute and cereal crumbs - it'll keep your fingers from getting eggy & crumb-covered. (Don't pierce the rings with the fork; just balance them on it.).
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).
Bake in the oven until outsides are crispy and insides are soft, 20 - 25 minutes, carefully flipping rings over about halfway through. Serve with mustard, if using. Enjoy!
MAKES 1 SERVING.
HG 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	151.23 Kcal (633 kJ)
Calories from fat	4.6 Kcal
		% Daily Value*
Total Fat	0.51g	1%
Sodium	600.31mg	25%
Potassium	536.98mg	11%
Total Carbs	29.21g	10%
Sugars	8.44g	34%
Dietary Fiber	10.12g	40%
Protein	14.66g	29%
Vitamin C	11.8mg	20%
Iron	2.5mg	14%
Calcium	124.1mg	12%

Amount Per 100 g
Calories	38.74 Kcal (162 kJ)
Calories from fat	1.18 Kcal
		% Daily Value*
Total Fat	0.13g	1%
Sodium	153.78mg	25%
Potassium	137.56mg	11%
Total Carbs	7.48g	10%
Sugars	2.16g	34%
Dietary Fiber	2.59g	40%
Protein	3.76g	29%
Vitamin C	3mg	20%
Iron	0.6mg	14%
Calcium	31.8mg	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.

Tastes

salty
savory
bitter
sweet

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