dLifeHeaderPortlet dLifeHeaderPortlet


Chicken With Onions
Source: dLife

Sauteed chicken breast seasoned with thyme and topped with slow cooked carmelized onions.

Rating:
Prep Time: 10 minutes
Cook Time: 30 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 185.6
Total Carbs 4.7 g
Dietary Fiber 0.8 g
Sugars 2.2 g
Total Fat 6.0 g
Saturated Fat 1.0 g
Unsaturated Fat 0.8 g
Potassium 364.5 mg
Protein 26.9 g
Sodium 432.7 mg
Dietary Exchanges
1 Fat , 1 Vegetables , 4 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
Powered by ESHA

Servings
Ingredients

4 tsp  olive oil
1 each  Onion, white, fresh, large, whole
0 1/2 tsp  salt
0 1/2 cup  fat free reduced sodium chicken broth
0 1/2 tbsp  balsamic vinegar
1 tsp  Mustard, honey, whole grain
0 1/4 tsp  black pepper
4 each  boneless skinless chicken breasts
1 1/2 tbsp  fresh thyme
Directions
  1. Heat 3 teaspoons of oil in a large nonstick pan over medium high heat; sauté the onions until golden brown (do not burn), about 20 minutes; stir in 1/4 teaspoon of salt.
  2. In a small pot, whisk together the broth, vinegar, and mustard and heat over medium low heat. Add the cooked onions to the broth with 1/8 teaspoon of the pepper and cook until liquid is reduced to half, about 4-5 minutes. Remove pot from heat and keep warm.
  3. Thin chicken breasts to 1/4 inch thickness by placing them between 2 sheets of heavy duty plastic wrap and pounding with a rolling pin or meat mallet. Sprinkle each with remaining 1/4 teaspoon of salt and 1/8 teaspoon of pepper.
  4. Place the thyme in a shallow dish or plate and dredge chicken in the thyme, press to secure leaves.
  5. Heat the remaining teaspoon of oil over medium high heat in the same large pan from step 1. Add in the chicken and cook until no longer pink, about 2-3 minutes per side.

dLife Weekly Poll

What about diabetes frustrates you the most?