Hungry Girl has the recipe up on her site:
Lord of the Onion Rings 2.0
PER SERVING (entire recipe): 155 calories, 1g fat, 515mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein -- POINTS® value 2*
Originally, we were pretty laid back about the amount of spices in this recipe. These days, we're not taking any chances. No one likes under-seasoned onion rings...
1 large onion
1/2 cup Fiber One bran cereal (original)
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. garlic powder, or more to taste
1/8 tsp. onion powder, or more to taste
1/8 tsp. salt, or more to taste
Black pepper, to taste
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 Fiber One to a breadcrumb-like consistency. Season the crumbs with spices and transfer to a plate.
Fill a small bowl with egg substitute. Prepare a baking sheet (or two, if you have a lot of rings) by spraying with nonstick spray. Set aside.
Pop-Up Tip! For this next step, try using 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 for 20 - 25 minutes, carefully flipping rings over about halfway through. 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.