Per serving: 140 calories, 1.5g fat, 699mg sodium, 34g carbs, 12g fiber, 7g sugars, 8g protein
1 medium green (unripe) tomato, cut into 1/2-inch slices
1/3 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency
1 1/2 tbsp. cornmeal
2 tbsp. fat-free liquid egg substitute
2 tbsp. low-fat milk
1/4 tsp. seasoned salt
1/8 tsp. garlic powder
1/8 tsp. onion powder
dash salt and pepper
Preheat the oven to 400 degrees. Combine the ground cereal, cornmeal and spices in a sealable container or plastic bag. (For a more flavorful coating, add extra spices.) Pour the egg substitute into a small dish. Pour the milk into another small dish. Dip a tomato slice in the milk, and place it in the cereal/cornmeal mixture. Seal the container or bag, and shake until the slice is coated. Remove the slice and set aside, and then repeat with the remaining slices.
Next, repeat this entire process using the egg substitute in place of the milk, coating your tomato slices with the crumb mixture a second time. (Before coating the slices in crumbs again, give 'em a shake so they're not dripping with excess egg substitute.)
Place the double-coated slices on a baking sheet sprayed with nonstick spray. Pop 'em in the oven for 15 - 20 minutes, flipping the slices about halfway through cooking. Tomatoes are done when the outsides are nice and crispy. Enjoy!
Makes 1 serving.