Lord of the Onion Rings

food network
45 mins (prep 20, cooking 25)
9 ingredients
1 serving

Categories:  baking , onion ,
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  • 1 large onion
  • 1/2 cup high-fiber bran cereal twigs (recommended: fiber one original)
  • 1/4 teaspoon garlic powder, or more to taste
  • 1/8 teaspoon onion powder, or more to taste
  • 1/8 teaspoon salt, or more to taste
  • black pepper, to taste
  • 1/2 cup fat-free liquid egg substitute*
  • mustard, as dip, optional (recommended: vivi's original sauce classic carnival mustard)
  • *cook's note: you'll only need about 1/4 cup egg substitute to coat your rings, but using 1/2 cup makes it soooo much easier.


Serving Size (4.32 g)
Servings 1
Amount per Serving
Calories 3.59 Calories from Fat 0.09
% Daily Value *
Total Fat 0.01g 0.01%
Saturated Fat 0.0g 0.01%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 291.37mg 12.14%
Total Carbohydrate 0.8g 0.27%
Dietary Fiber 0.12 g 0.46%
Sugars 0.04 g %
Protein 0.16g 0.32%
Vitamin A 0.0IU% Vitamin C 0.08mg%
Calcium 1.94mg% Iron 0.06mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
large, bran cereal, fat-free, liquid egg substitute