| previous | next |
Title: Chicken with Onions
Categories: Poultry Eat Entree Lowfat
Yield: 8 Servings
| 1 | ts | Salt |
| 1 | ts | Crushed red pepper |
| 1/8 | ts | Black pepper |
| 5 | Cloves garlic; minced | |
| 1/2 | c | Fresh lime juice |
| 8 | c | Thinly sliced onions; (4 large) |
| 8 | Skinless boneless chicken breast | |
| Vegetable cooking spray | ||
| 1 | tb | Olive oil; divided |
| 4 | c | Hot cooked long-grain rice |
Combine first 7 ingredients in a large zip-top heavy-duty plastic bag; seal bag, and marinate in refrigerator 2 hours, turning occasionally.
Coat an ovenproof Dutch oven with cooking spray; add 1-1/2 teaspoons oil, and place over medium-high heat until hot. Remove 4 chicken breasts from plastic bag, and add to pan; cook 2 minutes on each side or until browned. Remove chicken from pan; set aside, and keep warm. Repeat procedure with remaining 1-1/2 teaspoons oil and chicken.
Remove pan from heat; add onion slices from plastic bag. Return chicken to pan, nestling them into onion slices. Bake, uncovered, at 450 degrees for 20 minutes. Remove chicken from pan; stir onion slices, scraping bottom of pan to loosen browned bits. Return chicken to pan; reduce oven temperature to 375 degrees, and bake an additional 15 minutes.
Place 1/2 cup rice on each of 8 serving plates; top each serving with 1 chicken breast half and 1/2 cup onion mixture. Yield: 8 servings.
NOTES : Cal 486.8 Fat 4.6g Carb 68.6g Fib 2.5g Pro 40.2g Sod 977mg CFF 8.8% Posted to MM-Recipes Digest V4 #3 by fatfree-request@fatfree.com on Jul 8, 1997
Recipe by: Cooking Light, Nov/Dec 1994, page 124
| previous | next |