Chicken With Onions

You may remember this robust recipe from the Kwanzaa menu featured in our November/ December 1994 issue. During the Kwanzaa festival, African-Americans reflect on their ancestry, family, and community. The ingredients in this recipe are true to the African-American food experience and are low in fat, salt, cholesterol, and calories.


8 servings (serving size: 1 chicken breast half, 1/2 cup rice, and 1/2 cup onion mixture)

Recipe from

Cooking Light

Nutritional Information

Calories 303
Caloriesfromfat 10 %
Fat 3.5 g
Satfat 0.6 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 29.8 g
Carbohydrate 36.9 g
Fiber 2.7 g
Cholesterol 66 mg
Iron 2 mg
Sodium 371 mg
Calcium 53 mg


1 teaspoon salt
1 teaspoon dried crushed red pepper
1/8 teaspoon black pepper
1/2 cup fresh lime juice
8 cups thinly sliced onion (about 4 large)
5 cloves garlic, minced
8 (4-ounce) skinned, boned chicken breast halves
Vegetable cooking spray
1 tablespoon olive oil, divided
4 cups cooked long-grain rice (cooked without salt or fat)


Combine first 6 ingredients in a large heavy-duty, zip-top plastic bag; add chicken. Seal bag, and shake until chicken is well coated. Marinate in refrigerator 2 hours, turning bag occasionally. Remove chicken and onion from marinade, discarding marinade. Set aside.

Coat an ovenproof Dutch oven with cooking spray; add 1 1/2 teaspoons oil, and place over medium-high heat until hot. Add 4 chicken breast halves to Dutch oven; cook 2 minutes on each side or until browned. Remove chicken from Dutch oven; set aside, and keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and 4 chicken breast halves.

Remove Dutch oven from heat; add marinated onion slices. Return chicken breasts to Dutch oven, nestling them into onion slices. Bake, uncovered, at 450° for 20 minutes. Remove chicken from Dutch oven; stir onion slices, scraping bottom of Dutch oven to loosen browned bits. Return chicken to Dutch oven; reduce oven temperature to 375°, and bake 15 additional minutes.

Spoon rice evenly onto individual serving plates, and top evenly with chicken and onion mixture.


January 1996
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