Onion rings baked in bran breading

Votes: 1

How to Make Bran-Breaded Onion Rings in the Oven

Time: 30 min.
Complexity: easily
Servings: 1

Nutritional value per serving:

Calories 155, total fat 1 G., saturated fats G., proteins 9 G., carbohydrates 41 G., fiber G., cholesterol mg, sodium mg, sugar G.

This recipe for a well-known snack will appeal to those who are concerned about their figure and usually deny themselves the pleasure due to the large amount of oil used to fry the rings. This version, however, eliminates oil altogether, and uses high-fiber bran as breadcrumbs, making it doubly satisfying.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

1 large onion
0.5 cups high-fiber cereal bran sticks
1/4 teaspoon garlic powder, or more to taste
1/8 tsp salt, or more to taste
Black pepper, to taste
0.5 cups fat-free liquid egg replacer*
Mustard, for dipping, optional

Ingredient Substitution Suggestions

We recommend

Recipes with similar ingredients: onions, rolled oats, garlic powder, mustard

Cooking the dish according to the recipe:

Preheat oven to 190°C.
Trim the ends of the onion and remove the outer layer. Cut the onion into 1/2-inch slices and separate into rings.

In a blender or food processor, grind the bran until it reaches the consistency of breadcrumbs. Season with spices and transfer to a plate or bowl.
Fill a small bowl with egg substitute. Prepare a baking sheet (or two) by spraying it with non-stick cooking spray.
One at a time, dip each ring into the egg substitute, shake to remove excess, and then roll in the bran and spices. Arrange the rings evenly on the baking sheet(s).
Bake in the oven until crispy on the outside and soft on the inside, 20 to 25 minutes, carefully turning the rings halfway through.
Serve with mustard, if using. Enjoy!

Chef's Notes

It takes about 1/4 cup of egg replacer to coat all the rings, but using 1/2 cup makes the process much easier.

Use a fork or tongs to dip the rings into the egg replacer and bran. This will prevent your fingers from getting breading. Don't pierce the rings with the fork; just lift them out..