Hungry Girl Calorie Count: 1/2 of recipe (about 15 rings): 148 calories, 3g fat, 441mg sodium, 34g carbs, 8.5g fiber, 6.5g sugars, 5g protein Original Calorie Count: Onion Rings 552 calories, 31g fat Prep: 25 minutes Cook: 25 minutes You’ll Need: 2 baking sheets, nonstick spray, blender or food processor, 2 wide bowls, whisk Ingredients: 1 large onion 1/2 cup Fiber One Original bran cereal 1 oz. (about 15) reduced-fat BBQ-flavored potato chips 1 tsp. dried minced onion 1 tsp. ranch dressing/dip seasoning mix 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) 1 tbsp. BBQ sauce with 45 calories or less per 2-tbsp. serving Directions: ⁃ Preheat oven to 375 degrees. Spray 2 baking sheets with nonstick spray. ⁃ Slice off onion’s ends and remove outer layer. Cut into 1/2-inch-wide slices, and separate into rings. ⁃ In a blender or food processor, grind cereal and chips into crumbs. Transfer to a wide bowl and mix in minced onion and ranch mix. ⁃ In another wide bowl, whisk egg substitute with BBQ sauce. One at a time, dunk rings in the egg mixture, shake to remove excess, and coat with crumbs. Evenly lay rings on the baking sheets. ⁃ Bake for 10 minutes. Flip rings. Continue to bake until outside is crispy and inside is soft, 10 to 15 minutes. Chew! MAKES 2 SERVINGS FIBER ONE TIPS & TRICKS… If you don’t have a blender or food processor, crush it in a sealable bag. Place the cereal in the bag, squeeze out the air, and seal. Using the flat end of a meat mallet, pound the cereal through the bag on a flat surface. No mallet? A rolling pin or any heavy kitchen utensil with a flat surface will do. ONION RING TRICKS! ⁃ Use tongs or a fork to handle the rings. ⁃ Then there’s less chance of eggy hands leading to eggy crumbs, which can cause clumps. If you use a fork, don’t pierce the rings with it; just balance them on it. ⁃ Set aside half of the crumb mixture in advance. ⁃ This way, you’ll have a fresh batch of crumbs to use after coating the first half of your rings. ⁃ HG FYI: Most large onions yield about 30 whole rings. If you have more (or fewer) rings, just continue coating until you run out of rings, egg mixture, or crumbs. CRUMB-COATING TIPS & TRICKS ⁃ Wipe your hands often. This’ll help keep your egg mixture crumb-free and your crumbs clump-free. ⁃ Try the two-handed method. Use one hand to coat your food items in egg substitute, shake off the excess, and then use the other hand to coat the items with crumbs. This way you won’t transport the excess egg on your fingers into the crumb mixture. ⁃ Crumb-coating alternative: the seal-and-shake method. Place your crumbs in a sealable container. After coating the food items with egg and shaking off the excess, add the items to the container and seal. Then shake it until all the items are coated! You can also do this in a sealable plastic bag.
Posted on: Sun, 25 Aug 2013 22:06:10 +0000
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