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.

Yield: 8 servings (serving size: 1 chicken breast half, 1/2 cup rice, and 1/2 cup onion mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 303
  • Calories from fat: 10%
  • Fat: 3.5g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 29.8g
  • Carbohydrate: 36.9g
  • Fiber: 2.7g
  • Cholesterol: 66mg
  • Iron: 2mg
  • Sodium: 371mg
  • Calcium: 53mg

Ingredients

  • 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)

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. Spoon rice evenly onto individual serving plates, and top evenly with chicken and onion mixture.
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