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.
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)
How to Make It
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.
I made a few substitutions and additions in this recipe, and it turned out fantastic. I used Cajon seasoning instead of separate spices, and added apricot preserves and a splash of orange juice to the onions while they were cooking in the chicken juices. The liquids added extra glaze. Also, I served it over quinoa and sweet potato instead of rice.I will definitely be making this again!
I sauteed the chicken breasts in olive oil until completely cooked rather than putting them in the oven to finish to avoid overheating the house with these 100+ degree temps. The flavor of the chicken is outstanding. I didn't have onions so I used onion powder instead and it turned out great. Served over a bed of brown rice. Check out my blog at: http://imapretendchef.blogspot.com/2011/08/chicken-with-onions.html
Eat Well. Lose Weight. Live Healthy. Delicious and healthy recipes customized for you!